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Carb Calculator
Daily carbohydrate grams from your calories, with a per-meal split.
Results
- Daily carbs
- 225 g – 325 g
- Midpoint
- 275 g
- Per meal (3)
- 92 g
Carbs
Calories × 45–65% ÷ 4 g
Fiber counts inside carbs but yields only 1.9 calories per gram.
Eat 45–65% of your daily calories from carbohydrates; divide those calories by 4 for grams. A lower 40–50% range suits people managing blood sugar.
Enter your calories for a daily gram range and a per-meal split.
How to calculate carb intake
To calculate carb intake, take the carbohydrate share of your calories and divide by 4. Whole-food carbs bring fiber, which slows digestion.
Worked example: 2,000 calories × 50% = 1,000 calories ÷ 4 = 250 g of carbs.
Frequently asked questions
About 45–65% of your calories — roughly 225–325 g on a 2,000-calorie plan. Active people sit higher.
Carbohydrates supply 4 calories per gram; fiber, a type of carb, yields about 1.9.
No better than other diets at matched calories and protein. The best carb level is the one you can sustain.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.