Estimate your daily carbohydrate needs based on your activity level and 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 or 2x training)
Maintain Weight
Lose Weight
Gain Weight
Understanding Your Daily Carb Intake
Carbohydrates are one of the three macronutrients (along with protein and fat) that provide energy for your body. They play a crucial role in fueling your brain, muscles, and central nervous system. Understanding your ideal daily carbohydrate intake is essential for achieving your health and fitness goals, whether that's weight loss, muscle gain, or simply maintaining a healthy lifestyle.
How the Calculator Works
This calculator provides an estimated daily carbohydrate target based on several factors:
Weight: Your current body weight is a primary factor in determining your energy needs.
Activity Level: The more active you are, the more energy your body requires, and thus, a higher carbohydrate intake may be necessary to fuel your activities and recovery. We use a common multiplier system for this.
Weight Management Goal: Your goal (maintain, lose, or gain weight) influences the overall calorie intake and macronutrient distribution. For this calculator, we assume a general distribution where carbs contribute a significant portion of calories, adjusted slightly by the goal.
The Underlying Calculation (Simplified)
While precise macronutrient needs vary greatly per individual, a common approach involves estimating total daily energy expenditure (TDEE) and then allocating a percentage to carbohydrates. This calculator simplifies this by focusing on a carb-specific calculation influenced by weight and activity.
A general guideline for carbohydrate intake is often expressed in grams per kilogram of body weight. Different activity levels and goals suggest different ranges:
Sedentary to Lightly Active: 3-5 grams per kg of body weight.
Moderately Active: 4-7 grams per kg of body weight.
Very Active / Athletes: 5-10+ grams per kg of body weight.
This calculator uses an adjusted multiplier based on your selected activity level and applies a general caloric distribution model (e.g., carbs making up ~40-50% of total calories) adjusted by your goal.
Example Calculation
Let's consider someone who weighs 75 kg and has a moderately active lifestyle (activity multiplier: 1.55), aiming to maintain weight.
Using the calculator:
Weight: 75 kg
Activity Level: Moderately Active (1.55)
Goal: Maintain Weight
The calculator might estimate a daily carb intake of approximately 300-375 grams. This range reflects the flexibility needed in nutrition planning and provides a solid starting point.
Why Track Carbs?
Monitoring your carbohydrate intake can help you:
Manage blood sugar levels, especially important for individuals with diabetes or insulin resistance.
Optimize energy levels for workouts and daily activities.
Support weight management efforts by controlling calorie intake and promoting satiety.
Improve athletic performance and recovery.
This calculator is a tool to help you get a personalized estimate. For precise dietary advice, always consult with a registered dietitian or healthcare professional.
function calculateCarbs() {
var weightKg = parseFloat(document.getElementById("weightKg").value);
var activityLevel = parseFloat(document.getElementById("activityLevel").value);
var goal = document.getElementById("goal").value;
var resultDiv = document.getElementById("result");
// Clear previous results and error messages
resultDiv.innerHTML = "";
resultDiv.style.display = 'none';
// Input validation
if (isNaN(weightKg) || weightKg <= 0) {
resultDiv.innerHTML = "Please enter a valid weight in kilograms.";
resultDiv.style.display = 'block';
resultDiv.style.backgroundColor = '#f8d7da'; // Error color
resultDiv.style.color = '#721c24'; // Error text color
return;
}
// Base grams of carbs per kg based on activity level (general guideline)
// These ranges are approximations and can be adjusted based on specific dietary protocols
var carbGramsPerKg;
if (activityLevel <= 1.3) { // Sedentary
carbGramsPerKg = 3.5;
} else if (activityLevel <= 1.5) { // Lightly active
carbGramsPerKg = 4.5;
} else if (activityLevel <= 1.7) { // Moderately active
carbGramsPerKg = 5.5;
} else { // Very active / Extra active
carbGramsPerKg = 7;
}
// Adjustments based on goal
var adjustedCarbGramsPerKg = carbGramsPerKg;
if (goal === "loss") {
adjustedCarbGramsPerKg *= 0.85; // Slightly reduce carbs for weight loss
} else if (goal === "gain") {
adjustedCarbGramsPerKg *= 1.15; // Slightly increase carbs for weight gain
}
// For maintenance, use the base adjustedCarbGramsPerKg
// Calculate estimated total grams of carbs
var estimatedCarbsGrams = weightKg * adjustedCarbGramsPerKg;
// Ensure the result is within a reasonable range, e.g., at least 50g for most adults
if (estimatedCarbsGrams < 50) {
estimatedCarbsGrams = 50;
}
// Round to nearest whole number for practical use
estimatedCarbsGrams = Math.round(estimatedCarbsGrams);
resultDiv.innerHTML = estimatedCarbsGrams + " grams";
resultDiv.innerHTML += "per day";
resultDiv.style.display = 'block';
resultDiv.style.backgroundColor = 'var(–success-green)'; // Reset to success color
resultDiv.style.color = 'var(–white)'; // Reset to white text
}