Carbohydrate Calculator
Carb grams from daily calories and carb percentage.
How it works
Carbs = calories × % ÷ 4
Commonly 45%–65% of calories; low-carb diets go as low as 20%.
Worked example
2,000 kcal with 50% carbs: 2000 × 50% ÷ 4 = 250 g.
Endurance athletes (65%) need about 325 g; a cut at 40% is about 200 g.
Notes and limitations
Carbs are not the enemy. Favour whole grains, legumes, fruit and vegetables and aim for 25–30 g of fibre daily. On training days, place more carbs around the session.