How many carbs should I eat a day?

For most adults 45 to 65% of calories, which is 225 to 325 g on a 2,000 Calorie diet.

What counts as low carb?

Usually under 130 g a day, or under 26% of calories. Ketogenic diets go under about 50 g.

Are these calculators free?

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How accurate are the results?

Results follow the formulas and assumptions shown, with normal rounding and numerical limits. Taxes, rates and health guidance can change, so treat these as estimates and confirm important decisions with a qualified professional.

Carbohydrate Calculator

Daily carbohydrate grams for your calorie needs and goal.

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Carbohydrate Calculator

How many grams of carbs to eat a day

Units

Age

years

Sex

Height

Weight

Activity level

Exercise: 15-30 min of raised heart rate. Intense: 45-120 min. Extra active: very intense daily training or a physical job.

BMR formula

Goal

Carbohydrates a day (45 - 65%)

279 g - 403 g

On 2,479 Calories a day

40% of caloriesLower carb: 248 g
45% of calories: 279 g
55% of calories: 341 g
65% of calories: 403 g
75% of caloriesVery high, for heavy endurance training: 465 g

The US Dietary Guidelines and the Institute of Medicine suggest 45 to 65% of calories from carbohydrates, at least 130 g a day, and about 14 g of fiber per 1,000 Calories. Carbs have 4 Calories per gram.

Goal	Calories	40%	55%	65%	75%
Maintain weight	2,479	248 g	341 g	403 g	465 g
Mild weight loss (0.5 lb/week)	2,229	223 g	306 g	362 g	418 g
Weight loss (1 lb/week)	1,979	198 g	272 g	322 g	371 g
Extreme weight loss (2 lb/week)	1,479	148 g	203 g	240 g	277 g
Mild weight gain (0.5 lb/week)	2,729	273 g	375 g	443 g	512 g
Weight gain (1 lb/week)	2,979	298 g	410 g	484 g	559 g
Fast weight gain (2 lb/week)	3,479	348 g	478 g	565 g	652 g

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How the carbohydrate calculator works

The calculator estimates your daily calories from BMR and activity, adjusts them for your goal, then works out carbohydrate grams at several shares of energy: grams = calories × percent / 4.

The accepted healthy range for adults is 45 to 65% of calories. Endurance athletes in heavy training may eat more; low-carb diets go below 40%, and ketogenic diets usually under 50 g a day.

Using and checking your result

Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.

This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.

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