How to set a carb target
Start from daily calories and a carbohydrate share.
1
Enter daily calories
Use a maintenance or goal calorie target.
2
Choose a share
The 45–65% band is a general reference; adjust for training and preference.
3
Divide across meals
The per-meal figure helps distribute carbohydrate through the day.
What does this tool do?
Carbohydrate needs depend on total energy and activity. This calculator converts a chosen share of daily calories into grams and shows the common 45–65% acceptable range.
The Formula
Carbohydrate (g) = daily calories × carb share % ÷ 4; range = calories × 45–65% ÷ 4Frequently Asked Questions
Are carbohydrates essential?
The body can make glucose, but the brain and red blood cells rely on it. A general reference intake is about 130 g per day, with more for active people.
Should I count net carbs?
Net carbs subtract fibre, which is not a standard regulatory definition. For general planning, total carbohydrate is simpler and more consistent.