Carbohydrate Calculator
The Carb Calculator estimates the percentage of carbohydrates a person should consume each day.
Modify the values and click the calculate button to use
Results
It is recommended that carbohydrates comprise 40-75% of daily caloric intake.
| Goal | Daily Calorie Allowance | 40%* | 55%* | 65%* | 75%* |
|---|
*The Institute of Medicine recommends American and Canadian adults to get 40% to 65% of their dietary energy from carbohydrates. The Food and Agriculture Organization and the World Health Organization jointly recommend 55% to 75% of total energy from carbohydrates, but only 10% directly from sugars.
What Are Carbohydrates?
Carbohydrates are one of three main macronutrients (along with fats and proteins) that provide energy. They break down into glucose, your body’s primary fuel source, and can be stored as glycogen or converted to fat for later use.
Types of Carbohydrates
- Sugars (Simple Carbs):
- Found naturally in fruits/dairy or added to processed foods
- Quick energy but often lack nutrients
- Starches (Complex Carbs):
- Found in grains, beans, and vegetables
- Provide sustained energy with more nutrients
- Fiber (Complex Carb):
- Essential for digestion and gut health
- Found in whole grains, fruits, vegetables, and legumes
Simple vs. Complex Carbs
- Complex carbs (whole grains, vegetables) digest slowly, keeping you full longer and providing steady energy
- Simple carbs (soda, candy) cause rapid blood sugar spikes and often contain “empty calories”
How Many Carbs Do You Need?
- Minimum 130g daily for adults
- Should comprise 40-75% of daily calories
- Needs vary based on activity level, health goals, and metabolism
Choosing the Right Carbs
✅ Good Carbs:
- Nutrient-dense (vegetables, whole fruits, legumes)
- High in fiber
- Low in added sugars
❌ Limit These Carbs:
- Refined grains (white bread/pasta)
- Sugary drinks and snacks
- Highly processed foods
Key Considerations
- Carbs aren’t inherently bad – quality matters more than quantity
- Extreme low-carb diets aren’t necessary for most people
- Active individuals typically need more carbohydrates
- Consult a dietitian for personalized advice
This version maintains all key information while being more scannable and reader-friendly. The bullet points and clear categorisation make the content more digestible while preserving the scientific accuracy of your original text.