Is low-carb better than 45-65%?
The range is evidence-based for optimal health. Brain needs ~130g glucose daily. Low-carb is for specific goals.
Health Fitness
Daily Carb Intake Calculator
Calculate daily carb intake with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
Recommended carb intake is 45-65% of daily calories (225-325g on 2,000 cal diet). Quality matters—whole grains, fruits, vegetables provide fiber and nutrients.
How it works
Multiply total calories by 0.45-0.65, divide by 4 (carbs have 4 cal/g). Minimum adequate intake is 130g daily.
Formula
Carbs (g) = (Calories × 0.45-0.65) / 4. For 2,000 cal: 225-325g.
Tips for using this calculator
- Focus on carb quality: whole grains, fruits, vegetables, legumes
- Sync carbs with activity: higher around workouts
- Include 25-38g fiber from whole carb sources
- Limit added sugars to <10% of calories
- Adjust within range based on energy and performance
Frequently asked questions
How do I count carbs?
Use nutrition labels for total carbs. Apps like MyFitnessPal help track accurately.
Do I need more carbs if I exercise?
Yes, active people should aim for 55-65% instead of 45-55%.