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Carb calculator
How many grams of carbohydrate a day fit your calories, goal and training style.
45% of 2,216 kcal · 3.5 g/kg
Carbs by training load
| Activity | g per kg / day | For you |
|---|---|---|
| Light / skill-based | 3–5 | 211–352 g |
| Moderate (≈1 h/day) | 5–7 | 352–492 g |
| Endurance (1–3 h/day) | 6–10 | 422–703 g |
Ranges from the joint position of the American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada (2016).
Carbs are the flexible macro: once protein and a sensible amount of fat are set, carbs fill the rest of your calories. That is exactly how the macro calculator builds a full set of targets.
Questions people ask
How many carbs should I eat a day?
The US Dietary Guidelines suggest 45–65% of calories from carbohydrate, with an RDA minimum of 130 g for brain function. Athletes often need more — 3–5 g/kg for moderate training and 6–10 g/kg for heavy endurance work, per sports nutrition guidance.
How many carbs to lose weight?
Weight loss comes from the calorie deficit, not carbs specifically. Lower-carb diets (50–130 g) can make the deficit easier for some people because they reduce hunger; others do better keeping carbs for training. Pick the level you can stick to.
What counts as low-carb?
Roughly: under 50 g a day is very low-carb (often ketogenic), 50–130 g is low-carb, and above 130 g is moderate to high.