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Carb Calculator 2025

Calculate your daily carbohydrate needs instantly with our nutritionally accurate, free carb calculator trusted by millions worldwide. Get personalized carb intake and macro analysis.

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Calculate Your Daily Carbs

Enter your details to get instant, nutritionally accurate carbohydrate recommendations

years
kg
cm
Maintain Weight
45-65% carbs for maintenance
Moderate Carbs
40-50% carbs for balance
Low Carb
20-30% carbs for fat loss
Ketogenic
5-10% carbs for ketosis

Your Daily Carb Needs

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Grams per day
Enter your details to calculate carbs

Carb Intake Guidelines

Goal Carb % Description
Weight Maintenance 45-65% Standard balanced diet
Moderate Carb 40-50% Balanced macro approach
Low Carb 20-30% Fat loss focused
Ketogenic 5-10% Ketosis induction

⚠️ Nutritional Disclaimer

This carb calculator is for informational purposes only. Results should not replace professional nutritional or medical advice. Consult registered dietitians or healthcare professionals for personalized nutrition guidance.

Understanding Carbohydrates

Comprehensive guide to carbohydrates, daily carb needs, types of carbs, and everything you need to know about carbohydrate nutrition.

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What are Carbohydrates?

Carbohydrates are one of three primary macronutrients that provide energy. They break down into glucose and serve as the body's main energy source, especially for the brain and muscles during exercise.

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Types of Carbs

Simple carbs (sugars) provide quick energy, while complex carbs (starches and fiber) offer sustained energy. Fiber is essential for digestion and doesn't contribute calories but supports gut health.

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How Many Carbs?

The Institute of Medicine recommends a minimum of 130g daily for adults. Optimal intake varies from 45-65% of calories for maintenance, down to 5-10% for ketogenic diets.

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Good vs Bad Carbs

Good carbs are nutrient-dense, high in fiber, and unprocessed (vegetables, fruits, whole grains). Bad carbs are refined, high in sugar, and low in nutrients (candy, white bread, sodas).

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Carbs for Goals

Higher carbs support muscle building and athletic performance. Lower carbs can aid fat loss and metabolic flexibility. Choose based on your activity level, goals, and health status.

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Brain & Energy

Your brain uses about 120g of glucose daily. While it can adapt to use ketones in low-carb states, adequate carbs ensure optimal cognitive function and sustained energy levels.

Frequently Asked Questions

Everything you need to know about carbohydrate intake, types of carbs, and nutrition planning answered by nutrition experts.

How many carbs should I eat per day?

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Daily carb needs vary by goal and activity. For maintenance: 45-65% of calories (225-325g on 2000 calories). For fat loss: 20-30% (100-150g). For ketosis: 5-10% (25-50g). Active individuals need more carbs to fuel performance.

What's the difference between simple and complex carbs?

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Simple carbs (sugars) digest quickly, causing rapid blood sugar spikes. Complex carbs (starches, fiber) digest slowly, providing steady energy and better satiety. Choose complex carbs for sustained energy and better health outcomes.

Are carbs bad for weight loss?

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Carbs aren't inherently bad for weight loss. Quality matters more than quantity. Focus on nutrient-dense, high-fiber carbs like vegetables, fruits, and whole grains. Creating a calorie deficit is more important than eliminating carbs entirely.

Should athletes eat more carbs?

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Yes, athletes typically need 3-12g carbs per kg body weight daily, depending on training intensity and duration. Carbs fuel high-intensity exercise, support recovery, and help maintain performance during training and competition.

What are the best sources of carbohydrates?

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Best carb sources include vegetables, fruits, whole grains, legumes, and dairy. These provide vitamins, minerals, fiber, and phytonutrients. Limit refined carbs like white bread, pastries, and sugary drinks that offer little nutritional value.

Can I follow a low-carb diet long-term?

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Many people successfully follow low-carb diets long-term, but individual responses vary. Some thrive on higher carbs, others on lower carbs. Monitor energy levels, performance, and health markers. Consult a healthcare provider for personalized guidance.