Carbohydrate Calculator
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Results (Daily Carbohydrate Allowance)
It is recommended that carbohydrates comprise 40% to 75% of your daily caloric intake.
| Goal | Daily Calories | 40% | 55% | 65% | 75% |
|---|---|---|---|---|---|
| Weight Maintenance | — | — | — | — | — |
| Lose 0.5 kg/week | — | — | — | — | — |
| Lose 1 kg/week | — | — | — | — | — |
| Gain 0.5 kg/week | — | — | — | — | — |
| Gain 1 kg/week | — | — | — | — | — |
Understanding Carbohydrate Calculations
Carbohydrates are the body's primary energy source. To compute daily carbohydrate targets, we determine your daily caloric target, apply your preferred carbohydrate energy percentage, and divide the result by the energy density of carbohydrates (which is **4 kcal per gram**).
The Math
The daily grams are determined using this equation:
- $$\text{Carbs (grams/day)} = \frac{\text{Daily Calories} \times (\text{Carbohydrate Ratio \%} / 100)}{4\text{ kcal/gram}}$$
Disclaimer. Carbohydrate requirements vary widely depending on insulin sensitivity, training volume, genetic factors, and metabolic health. Discuss dietary changes with a qualified dietitian or primary care provider.