Carbohydrate Calculator

Method

Meals per day

Used to split your daily carbs per meal.

Daily calories (kcal)

Total energy intake per day.

Carb percentage (%)

Typical patterns: 10–30% (low-carb), 40–55% (moderate), 55–65% (higher-carb).

Optional calories (for % back-calc)

If using g/kg, add calories to estimate what % of calories are carbs.

Carbohydrate Calculator – Quick Cheat Sheet

Energy density: Carbs provide 4 kcal/g.
By Calories (%): grams = calories × (% / 100) ÷ 4.
By Body Weight (g/kg): grams = body mass (kg) × g/kg. (Use 1 kg = 2.20462 lb.)
Per-meal split: grams per meal = grams ÷ meals.
Typical ranges (examples, not prescriptions):
- Low-carb: ~10–30% of calories.
- Moderate: ~40–55% of calories.
- Higher-carb: ~55–65% of calories.
- Activity approach: ~3–5 g/kg (general fitness), ~5–7 g/kg (endurance base), ~7–10 g/kg (heavy endurance).

Notes & edge cases

Percent method requires daily calories; g/kg method does not.
Providing calories with g/kg lets the tool estimate the implied % of calories from carbs.
These are planning numbers, not medical advice. Adjust for health conditions, preferences, and training phase.