Carb Calculator
HealthCalculate your ideal daily carbohydrate intake in grams based on your TDEE and macro split goal, from low-carb to high-carb endurance diets.
Gender
Age
yrs
1580
Weight
kg
30200
Height
cm
100250
Activity Level
Carb Goal
Daily Carb Target
0
TDEE
0
Calories from Carbs
0
Carb % of Diet
0.00%
What is a Carb?
The Carb Calculator estimates your ideal daily carbohydrate intake in grams based on your Total Daily Energy Expenditure (TDEE) and a chosen macro split goal, ranging from a restricted low-carb approach to a high-carb endurance-focused diet. It first calculates your TDEE using the Mifflin-St Jeor equation and your activity level, then allocates a percentage of those calories to carbohydrates based on your selected goal.
Whether you're following a low-carb plan, training for endurance events, or simply want a balanced macro split, this calculator translates your dietary goal into a concrete gram target you can track day to day. For a fuller breakdown across all macronutrients, see the Macro Calculator; to check your sugar intake specifically, use the Added Sugar Intake Calculator.
How to use this Carb calculator
- Select your Gender — Male or Female.
- Enter your Age, Weight, and Height using the sliders or number fields.
- Choose your Activity Level from the five options, matching your typical weekly exercise routine.
- Choose your Carb Goal — Low Carb, Moderate, Balanced, or High Carb / Endurance — based on your dietary approach.
- Review your Daily Carb Target result in grams, along with your TDEE and the calorie/percentage breakdown.
- Track your actual carb intake against this target using nutrition labels or a food-tracking app, adjusting your goal as needed.
Formula & Methodology
TDEE is calculated using the Mifflin-St Jeor equation and an activity multiplier:Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 TDEE = BMR × Activity MultiplierCarb targets are calculated as a percentage of TDEE, converted to grams using the standard 4 kcal-per-gram factor:Carb Calories = TDEE × Carb Goal % Carb Grams = Carb Calories ÷ 4| Carb Goal | % of Calories | |---|---| | Low Carb | 20% | | Moderate | 40% | | Balanced | 50% | | High Carb / Endurance | 60% | Worked example: A moderately active 30-year-old man weighing 70 kg and 170 cm tall has a TDEE of approximately 2,481 kcal/day. Choosing a Balanced (50%) carb goal allocates 1,241 kcal to carbs, translating to a daily target of about 310 grams of carbohydrates.
Frequently Asked Questions
It depends on your total calorie needs and dietary goal — this calculator sets your carb target as a percentage of your TDEE, ranging from 20% for a low-carb approach up to 60% for high-carb endurance diets. There's no single universal number since carb needs vary significantly by activity level, body composition goals, and personal preference.
Low carb sets your target at 20% of total calories, similar to many popular restricted-carb diets, while high carb / endurance sets it at 60%, appropriate for athletes with high training volume. Moderate (40%) and Balanced (50%) sit between these extremes and suit general fat loss or maintenance goals respectively.
This calculator uses the Mifflin-St Jeor equation with your age, weight, height, and sex to estimate BMR, then applies an activity multiplier based on your selected activity level to calculate TDEE. Your carb target is then calculated as a percentage of that TDEE figure.
Carbohydrates are one of three macronutrients that contribute calories, so the amount you eat directly affects your total calorie intake alongside protein and fat. Adjusting your carb percentage while keeping calories constant changes what proportion of your diet comes from carbs versus other macros, which can affect satiety, energy levels, and training performance.
Research generally shows that total calorie deficit matters more for weight loss than the specific macro split, so low-carb diets aren't inherently superior to moderate or balanced carb diets for fat loss. Some people find low-carb approaches easier to stick to due to appetite control, while others prefer more carbs for training performance and satiety.
Check the nutrition label or a food-tracking app for the total carbohydrate figure per serving, then sum your servings across the day and compare the total to your target from this calculator. Most tracking apps will also break down carbs into fiber and sugar for more detail.
Yes — endurance athletes with high training volume typically benefit from higher carb intake (the High Carb / Endurance option at 60%) to fuel glycogen stores for extended exercise sessions. Carb needs generally scale with training intensity and duration.
This Carb Calculator focuses specifically on carbohydrate targets using a simplified goal-based percentage system. The [Macro Calculator](/macro-calculator/) provides a fuller breakdown across all three macronutrients — protein, carbs, and fat — simultaneously, useful if you want a complete macro plan rather than just a carb target.
Carbohydrates provide 4 calories per gram, the same as protein and less than fat's 9 calories per gram. This calculator uses that conversion factor to translate your carb calorie allocation into a gram target.
No — this calculator's carb target covers total carbohydrates, which includes starches, fiber, and sugars combined. To check your added sugar intake specifically against health guidelines, use the [Added Sugar Intake Calculator](/added-sugar-intake-calculator/).
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