Carbohydrate Calculator – Optimize Your Carb Intake

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients found in food. Their primary job is to provide glucose, which your body and brain use for energy.

Carbs for Performance

If you are active, carbs are your best friend. They replenish glycogen stores in your muscles. High-intensity athletes typically need 40-60% of their calories from carbohydrates.

Low Carb & Keto

For weight loss, many people find success by limiting carbs.

Low Carb Diets: Often limit carbs to 20-30% of daily calories. This reduces insulin spikes and can suppress appetite.
Ketogenic Diet: Extremely low carb (typically under 50g/day). This forces the body to burn fat for fuel (ketosis).

View our Keto Diet Guide →

Complex vs. Simple Carbs

Not all carbs are created equal.

Complex Carbs (Good): Whole grains, oats, brown rice, vegetables, beans. These digest slowly and provide sustained energy.
Simple Carbs (Limit): Sugar, soda, white bread, pastries. These digest quickly, spiking blood sugar and leaving you hungry soon after.

What Next?

Use your calculated carb limit to build your meal plan.

Check Total Calories

Context matters.

Low Carb Foods

Browse our database.

Frequently Asked Questions

Are carbs bad for you?

No. Carbohydrates are your body's preferred energy source. The key is choosing the right *type* of carbs (complex vs. simple) and eating them in amounts that match your activity level.

How many carbs do I need for Keto?

A standard ketogenic diet typically requires eating fewer than 50 grams of net carbs per day, often as low as 20-30g, to enter and maintain ketosis.

Do carbs make you fat?

Carbs themselves do not cause fat gain; an excess of total calories causes fat gain. However, highly processed carbs are easy to overeat, which often leads to a calorie surplus.