Average Return Calculator
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Carbohydrate Calculator
Daily carbs in grams, and what a low or high carb day looks like.
Every approach at your calories
Protein is fixed to your body weight and fat takes what carbohydrate leaves, so the trade-off is visible.
| Approach | Carbs | Protein | Fat |
|---|
Common carbohydrate sources
| Food | Serving | Carbs | Fibre |
|---|---|---|---|
| Cooked white rice | 150 g | 42 g | 0.6 g |
| Wholemeal bread | 1 slice | 12 g | 2.0 g |
| Rolled oats, dry | 50 g | 30 g | 4.5 g |
| Banana | 1 medium | 27 g | 3.1 g |
| Baked potato | 1 medium | 37 g | 3.8 g |
| Black beans, cooked | 100 g | 24 g | 8.7 g |
Daily carbohydrate
—
The rest of the day
Protein—
Fat—
Carbs as % of calories—
Fibre and net carbs
Fibre target—
Net carbs—
—
Carbohydrate per kilogram of body weight
Guidance generally puts carbohydrate at 45 to 65 percent of calories. Low-carbohydrate approaches run from about 50 to 130 grams a day and ketogenic diets below 50. A minimum fat intake of 20 percent of calories is protected before carbohydrate is allocated. Not medical advice.
Quick Tool Overview
The Carbohydrate Calculator works out how many grams of carbohydrate fit your daily calories once protein and a minimum fat intake are accounted for. Ketogenic, low, moderate and high carbohydrate approaches are calculated side by side, with a fibre target alongside.
- What it does
- Calculates daily carbohydrate grams for a calorie target
- You give it
- Calories or your body details, plus a carbohydrate approach
- You get back
- Daily carb grams across four approaches, plus fibre
- Best for
- Low-carb planning, endurance fuelling and macro balancing
About the Carbohydrate Calculator
Find how many grams of carbohydrate fit your daily calories once protein and fat are accounted for. Every common approach is shown together — ketogenic, low, moderate and high carbohydrate — so you can see the trade-off rather than commit to one blind.
Carbohydrate is the macronutrient with the widest defensible range. It is not essential in the way protein and fat are, yet it is the fuel that hard training runs best on, so the right amount depends far more on how you train than on any general rule. A fibre target is included alongside the totals, because fibre is the part of carbohydrate intake with the clearest health evidence and the part most people fall short on.
Key features of the Carbohydrate Calculator
Four approaches compared
Keto, low, moderate and high carbohydrate ranges appear together so you can see the trade-off rather than commit blind.
Protein and fat protected first
Protein is anchored to body weight and a fat floor is preserved, so the carbohydrate figure is what is genuinely left over.
Fibre target included
About 14 grams per 1,000 calories, which is the part of carbohydrate intake with the clearest health evidence behind it.
Net carbs explained
Total minus fibre is shown for low-carbohydrate dieters, with a note that it is a labelling convention rather than a formal measure.
No sign-up, no upload
Everything is calculated locally in your browser.
How to use the Carbohydrate Calculator
-
1
Set your calories
Enter a target directly, or let the calculator estimate maintenance from your details.
-
2
Fix protein and fat
Protein is anchored to body weight and a minimum fat intake is protected, so carbohydrate takes what remains.
-
3
Compare the approaches
Keto, low, moderate and high carbohydrate ranges are calculated side by side.
-
4
Check the fibre target
Around 14 grams per 1,000 calories is the usual recommendation, shown next to your total.
Frequently asked questions
Typical guidance puts carbohydrate at 45 to 65 percent of calories, which is roughly 225 to 325 grams on a 2,000 calorie diet. Low-carbohydrate approaches run from about 50 to 130 grams, and ketogenic diets below 50.
Not strictly. The body can make the glucose it needs from other sources, which is why ketogenic diets work. Carbohydrate is still the most efficient fuel for high-intensity exercise.
Total carbohydrate minus fibre, and sometimes minus sugar alcohols. It is a food-labelling convention rather than a formal nutritional measure, but it is useful on low-carbohydrate diets.
Only through calories. Weight gain follows an energy surplus regardless of which macronutrient supplies it, though high-carbohydrate diets do cause visible short-term water weight changes.
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