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Calculate your daily carbohydrate intake in grams based on your total calorie goal and desired carb percentage. Dietary guidelines recommend 45-65% of calories from carbs.
Recommended: 45-65%
Carbohydrate Calculation:
Carb Calories = Total Calories × Carb Percentage
Carb Grams = Carb Calories / 4
Carbohydrates provide 4 kcal per gram. DRI recommends 45-65% of total calories.
The Dietary Reference Intakes (DRI) recommend that carbohydrates make up 45-65% of total daily calories. For a 2000-calorie diet, that is 225-325 grams of carbohydrates per day.
The minimum recommended carbohydrate intake is 130 grams per day, which is the minimum needed to fuel the brain. Below this level, the body produces ketone bodies as an alternative fuel source.
Simple carbohydrates (sugars) are quickly digested and cause rapid blood sugar spikes. Complex carbohydrates (starches and fiber) are digested slowly and provide sustained energy. Focus on complex carbs from whole grains, legumes, and vegetables.
Low-carbohydrate diets can be effective for weight loss for some people, but they are not superior to other diets when calories are matched. The best diet is one you can sustain long-term.
Net carbs = Total carbs - Fiber - Sugar alcohols. Fiber and sugar alcohols have minimal impact on blood sugar, so they are subtracted. Net carbs are commonly tracked on ketogenic diets.
Carbohydrates do not directly cause type 2 diabetes. Excess calorie intake leading to obesity, combined with genetic factors, is the primary driver. However, managing carbohydrate intake helps control blood sugar in people with diabetes.