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Carbohydrate Calculator

Estimate a healthy daily carbohydrate range from your calorie needs.

About the Carbohydrate Calculator

The National Academies' acceptable range for adults is 45–65% of calories from carbohydrate. The WHO recommends keeping free sugars under 10% of calories. Carbohydrate gives 4 kcal per gram.

The formula

Carbs (g) = calories × 45–65% ÷ 4

Worked example

Example: Carbohydrate per day = 336–486 g

  1. Inputs: Units: lb / ft; Sex: Male; Age: 39 years; Height: 6 ft; and: 10 in; Weight: 180 lb; Activity level: Moderate (exercise 3–5 days/week).
  2. Formula: Carbs (g) = calories × 45–65% ÷ 4
  3. Result: Carbohydrate per day = 336–486 g
  4. Free sugars limit (WHO, under 10% of calories): under 75 g
  5. Fibre target (14 g per 1,000 kcal): 42 g

Things to keep in mind

  • This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.

Questions people ask

Are low-carb diets healthy?

They can work for weight loss and blood sugar; quality matters most: favour whole grains, beans, fruit and vegetables.

What's the minimum?

The RDA is 130 g a day, the brain's typical glucose need.

Sources