Carbohydrate Calculator
How many carbs should you eat per day?
About Carbohydrate Calculator
This calculator estimates your daily carbohydrate target from your calorie need. First, it calculates BMR using Mifflin-St Jeor, then estimates TDEE from activity level, adjusts calories for your goal, and converts carbohydrates into grams using 4 kcal per gram. It provides a practical single estimate at 55% carbohydrate and also shows the WHO-compatible range in grams.
Step 1 - BMR (Mifflin-St Jeor): Male: 10xW + 6.25xH - 5xA + 5 Female: 10xW + 6.25xH - 5xA - 161 Step 2 - TDEE: BMR x Activity Factor Step 3 - Goal calories: TDEE + Goal Delta Step 4 - Carbohydrate grams: Carbs (g/day) = [Calories x Carb %] / 4
Source: WHO Healthy Diet Fact Sheet (2024) · WHO guideline on carbohydrate intake for adults and children (2023) · Mifflin-St Jeor (Am J Clin Nutr, 1990)
Why Your Carbohydrate Target Matters
Both too little and too much carbohydrate can affect metabolic health, performance, and appetite control. Targeting an appropriate range supports consistency and outcomes.
Insufficient Carbohydrate Intake
Very low carbohydrate intake can reduce training quality and increase fatigue in active individuals, making plans harder to sustain over time.
Excess Energy from Refined Carbs
High intake of sugar-rich and ultra-processed carbohydrates can increase total energy intake and worsen glycemic control when quality is poor.
Low Fiber Pattern
Low-fiber carbohydrate choices are linked to poorer satiety and higher cardiometabolic risk. WHO recommends at least 25 g/day of naturally occurring dietary fiber for adults.
How to Use This Calculator Most Effectively
Treat this result as a practical starting point and refine it using real-world progress and health markers:
Use the midpoint as a start, then personalise
This calculator provides one practical estimate at 55% carbohydrate and also shows the WHO-compatible gram range. If needed, adjust within the range based on your activity and response.
Prioritize carbohydrate quality
Whole grains, pulses, fruit, and vegetables provide fiber and micronutrients that improve satiety and metabolic outcomes compared with refined sugars.
Adjust every 2-4 weeks
As body weight and activity change, calorie needs shift. Recalculate regularly and adjust by 25-50 g/day if progress, recovery, or hunger are not aligned with your goal.