Carbohydrate Calculator
Calculate your daily carbohydrate needs based on your goals, activity level, and body composition
The Carbohydrate Calculator helps you determine the optimal amount of carbohydrates to consume daily based on your fitness goals, activity level, and body composition. Whether you're looking to lose weight, maintain your current weight, or build muscle, this calculator provides personalized carbohydrate recommendations to support your objectives.
Carbohydrate Calculation
Used for more accurate lean body mass calculations
Carbohydrate Recommendations
Daily Distribution
Complete Macronutrient Profile
Optimal Timing
Start your day with sustained energy from complex carbs
Quick-digesting carbs 30-60 minutes before training
Replenish glycogen stores within 30 minutes after training
Balanced meal with moderate carbs for afternoon energy
Lower carbs in evening, focus on protein and vegetables
Recommended Carb Sources
Pre/Post Workout
- • Banana
- • White rice
- • Sports drinks
- • Honey
- • Dates
- • Rice cakes
Regular Meals
- • Oatmeal
- • Sweet potatoes
- • Quinoa
- • Brown rice
- • Whole grain bread
- • Legumes
Weight Maintenance Strategy
• Balanced approach for sustainable energy
• Adjust based on training demands
• Include variety of carb sources
• Monitor energy levels and adjust accordingly
How to Use
1. Select your primary fitness goal
2. Enter your gender, age, weight, and height
3. Choose your activity level
4. Optionally add body fat percentage for accuracy
5. Click "Calculate" to get recommendations
6. Follow the timing and source suggestions
7. Adjust based on your progress and response
Carbohydrate Guidelines
Weight Loss:
0.5-2g per kg body weight. Lower carbs help create caloric deficit while maintaining energy for workouts.
Maintenance:
3-5g per kg body weight. Balanced approach for maintaining current weight and performance.
Muscle Gain:
4-7g per kg body weight. Higher carbs support intense training and muscle protein synthesis.
Athletic Performance:
6-12g per kg body weight. Maximum carbs for high-intensity training and competition.
Timing Strategies
Pre-Workout (1-2 hours):
30-60g of easily digestible carbs to fuel your workout without causing digestive issues.
Post-Workout (within 30 min):
0.5-1g per kg body weight to replenish glycogen stores and support recovery.
Throughout the Day:
Distribute remaining carbs across meals, focusing on complex carbs for sustained energy.
Carbohydrate Types
Simple Carbs (Fast-Acting):
Fruits, honey, sports drinks, white rice. Best for pre/post workout when quick energy is needed.
Complex Carbs (Slow-Acting):
Oats, quinoa, sweet potatoes, brown rice. Ideal for sustained energy throughout the day.
Fiber-Rich Carbs:
Vegetables, legumes, whole grains. Support digestive health and provide steady blood sugar.
Adjustment Guidelines
Monitor Your Response:
Track energy levels, workout performance, and body composition changes to fine-tune intake.
Increase If:
Low energy, poor workout performance, excessive fatigue, or losing weight too quickly.
Decrease If:
Not losing weight as expected, feeling sluggish, or experiencing digestive issues.
Frequently Asked Questions
Should I count fiber in my carb intake?
Net carbs (total carbs minus fiber) are what affect blood sugar. For most goals, focus on total carbs but prioritize fiber-rich sources.
Can I eat carbs at night?
Yes, timing matters less than total daily intake. Evening carbs can even support sleep quality and recovery.
What if I'm insulin resistant?
Consider lower carb intake (1-3g per kg), focus on low glycemic sources, and consult with a healthcare provider.