Estimate your daily carbohydrate intake based on your activity level and body weight.
Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job)
Your Estimated Daily Carbohydrate Intake:
Understanding Carbohydrate Needs
Carbohydrates are one of the three main macronutrients (along with protein and fat) and are the body's primary source of energy. Determining your ideal daily carbohydrate intake is crucial for managing weight, optimizing athletic performance, and supporting overall health. This calculator provides an estimate based on commonly accepted guidelines. The calculation considers your body weight and your general activity level.
How the Calculation Works:
This calculator uses a simplified approach based on grams of carbohydrates per kilogram of body weight, which varies depending on your activity level:
Sedentary: Typically 3-5 grams of carbs per kg of body weight.
Lightly Active: Typically 4-6 grams of carbs per kg of body weight.
Moderately Active: Typically 5-7 grams of carbs per kg of body weight.
Very Active: Typically 6-8 grams of carbs per kg of body weight.
Extra Active: Typically 7-10+ grams of carbs per kg of body weight.
The calculator takes the midpoint of the range for each activity level to provide a single estimate. For example, for 'Moderately Active', it uses 6 grams of carbs per kg (midpoint of 5-7).
The formula is:
Daily Carbs (grams) = Body Weight (kg) × (Carb Factor based on Activity Level)
Additionally, the calculator estimates the percentage of total calories carbohydrates might represent, assuming a standard caloric intake distribution (e.g., 40-50% from carbohydrates).
Factors Influencing Carb Needs:
Activity Type & Intensity: Endurance athletes or those doing high-intensity interval training (HIIT) will generally need more carbohydrates than someone doing light cardio.
Body Composition: Individuals with more muscle mass may require more carbohydrates to fuel their muscles.
Health Goals: Weight loss, muscle gain, or maintaining current weight can influence macronutrient ratios.
Metabolic Health: Conditions like insulin resistance or diabetes may require specific carbohydrate adjustments.
Disclaimer:
This calculator is intended for informational purposes only and does not constitute medical advice. Individual carbohydrate needs can vary significantly. It is always recommended to consult with a healthcare professional, registered dietitian, or nutritionist to determine the optimal diet plan tailored to your specific health status, goals, and dietary requirements.
function calculateCarbs() {
var weightKg = parseFloat(document.getElementById("weightKg").value);
var activityLevel = document.getElementById("activityLevel").value;
var resultContainer = document.getElementById("resultContainer");
var carbsResultDiv = document.getElementById("carbsResult");
var carbsResultGramsDiv = document.getElementById("carbsResultGrams");
var carbsResultPercentageDiv = document.getElementById("carbsResultPercentage");
// Input validation
if (isNaN(weightKg) || weightKg 0) {
var carbCalories = totalCarbsGrams * 4; // 4 calories per gram of carbs
carbPercentage = (carbCalories / estimatedTotalCalories) * 100;
// Clamp percentage to a reasonable range if needed, e.g., 30% to 60%
if (carbPercentage 60) carbPercentage = 60;
}
carbsResultDiv.innerText = totalCarbsGrams.toFixed(0) + " grams";
carbsResultGramsDiv.innerText = "(Approximately " + carbPercentage.toFixed(0) + "% of your estimated daily calorie intake)";
carbsResultPercentageDiv.innerText = ""; // Not used in this simplified version but kept for future expansion
resultContainer.style.display = "block";
}