Carbohydrate Calculator
Calculate the recommended daily amount of carbohydrates for your goals.
Tip: Prefer complex carbohydrates (whole grains, vegetables, legumes) that have a low glycaemic index — they keep you full longer and stabilise blood sugar.
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About this digital tool
The carbohydrate calculator estimates how many grams of carbohydrates you can eat per day, according to weight, activity level, goal and type of diet. It starts with an estimate of daily calories (about 22 kcal per kg, multiplied by the activity factor) and translates a share of them into grams, knowing that 1 g of carbohydrate has 4 kcal.
For the standard diet the share depends on the goal (loss, maintenance, gain); for low-carb the result is capped at 150 g, and for keto at about 30 g. The general WHO recommendation for adults is that carbohydrates provide about half of calories. The result is an estimate. For diabetes, pregnancy or metabolic disorders, adapt the plan with your doctor or nutritionist.
How to use
- Enter your current weight and height
- Set your physical activity level
- Choose the goal (loss, maintenance, gain)
- Choose the type of diet (standard, low-carb, keto)
- See the recommended daily grams
Frequently asked questions
How many grams of carbohydrates should I eat per day?
For the average person on 2,000 kcal/day: 225–325 g (45–65% of calories). For weight loss: 100–150 g. For low-carb diets: 20–50 g. For athletes: 300–500 g.
Are carbohydrates bad?
No. Carbohydrates are the main energy macronutrient. The problem is refined carbohydrates (sugar, white flour) that cause glycaemic spikes. Whole carbohydrates are essential for health.
What happens if I eat very few carbohydrates?
The body enters ketosis (burns fat for energy). It can cause fatigue, irritability and concentration problems at first. In the long term, very low-carbohydrate diets can affect thyroid function.
What is the difference between simple and complex carbohydrates?
Simple carbohydrates (sugar, white pasta) are absorbed quickly, while complex ones (whole grains, vegetables, legumes) release energy more slowly and keep you full longer.