Carbs Calculator

Daily Carbohydrate Calculator

Male Female

Sedentary (Little to no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (Physical job or training)

Maintain Weight Weight Loss (Mild Deficit) Weight Gain (Lean Bulk)

Recommended Daily Intake

To meet your goal, your estimated daily carbohydrate needs are:

0g per day

*This accounts for approximately 50% of your total daily caloric intake.

function calculateCarbs() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var activity = parseFloat(document.getElementById("activity").value); var goal = document.getElementById("goal").value; if (!age || !weight || !height) { alert("Please fill in all fields with valid numbers."); return; } // BMR calculation using Mifflin-St Jeor Equation var bmr; if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } // TDEE (Total Daily Energy Expenditure) var tdee = bmr * activity; // Goal Adjustment var calories; if (goal === "lose") { calories = tdee – 500; } else if (goal === "gain") { calories = tdee + 300; } else { calories = tdee; } // Carb calculation (Assuming 50% of calories come from carbs) // 1 gram of carbohydrate = 4 calories var carbCalories = calories * 0.50; var carbGrams = Math.round(carbCalories / 4); document.getElementById("carb-result").innerText = carbGrams; document.getElementById("result-box").style.display = "block"; document.getElementById("result-box").scrollIntoView({ behavior: 'smooth' }); }

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Understanding Your Daily Carb Requirements

Carbohydrates are the primary source of energy for the human body, especially for your brain and muscles during physical activity. Determining the right amount of carbs is essential for weight management, energy levels, and athletic performance.

How Does the Carbs Calculator Work?

This calculator uses the Mifflin-St Jeor Equation to determine your Basal Metabolic Rate (BMR)—the calories your body burns at rest. We then apply an activity multiplier to find your Total Daily Energy Expenditure (TDEE). Based on dietary standards, we allocate 50% of your daily calories to carbohydrates, as they are a macro-nutrient staple.

Realistic Examples

• Sedentary Office Worker: A 70kg male who does not exercise might need approximately 220g to 250g of carbs to maintain weight.
• Active Athlete: An 80kg female training 5 days a week might require 350g to 400g of carbs to fuel her sessions and recovery.
• Weight Loss Goal: Reducing carb intake to 150g-200g while maintaining protein levels can help create the necessary calorie deficit for fat loss.

Simple vs. Complex Carbs

Not all carbs are created equal. For better health and sustained energy, focus on complex carbohydrates like oats, brown rice, sweet potatoes, and quinoa. These take longer to digest and provide a steady release of glucose into the bloodstream. Simple carbs, found in sugary drinks and white bread, cause rapid spikes in insulin and are best reserved for immediate energy needs (like right before a hard workout).

Adjusting for Your Diet Type

While this calculator uses the standard 50% ratio, you can adjust based on your specific diet:

• Low Carb / Keto: Usually limits carbs to 5% – 20% of calories.
• Moderate: 40% – 50% (Ideal for general fitness).
• High Carb: 60%+ (Common for endurance athletes like marathon runners).