Carbohydrate Calculator
Diet Types Explained
Standard Diet (50%)
USDA recommendation: 45-65% of calories from carbs. Good for most people.
Low Carb (25%)
Reduced carbs for weight loss. Usually 50-150g carbs per day.
Ketogenic (5%)
Very low carb to achieve ketosis. Typically under 50g carbs per day.
Athlete (60%)
Higher carbs for endurance athletes and intense training.
Good Carb Sources
Related Calculators
Understanding Carbohydrates
Carbohydrates are one of the three macronutrients (along with protein and fat) and are the body's primary source of energy. Each gram of carbohydrate provides 4 calories. Understanding your carb needs helps optimize energy levels, athletic performance, and weight management.
Types of Carbohydrates
Complex Carbs (Good)
- Digest slowly, steady energy
- High in fiber and nutrients
- Examples: whole grains, vegetables, legumes
Simple Carbs (Limit)
- Digest quickly, blood sugar spikes
- Often low in nutrients
- Examples: sugar, white bread, candy
Carb Timing for Exercise
- Before workout: 30-60g carbs 1-2 hours before for energy
- During workout: 30-60g/hour for workouts over 60 minutes
- After workout: Carbs + protein within 30 minutes for recovery
Glycemic Index (GI)
The glycemic index measures how quickly a food raises blood sugar. Low GI foods (under 55) provide sustained energy, while high GI foods (over 70) cause rapid blood sugar spikes.
| Low GI (<55) | Medium GI (55-70) | High GI (>70) |
|---|---|---|
| Oatmeal, lentils | Brown rice, banana | White bread, glucose |
| Most vegetables | Sweet potato | Potatoes, cereals |
Important Note
Carbohydrate needs vary greatly based on individual factors, activity level, and health conditions. People with diabetes or other metabolic conditions should work with healthcare providers to determine appropriate carb intake. This calculator provides general guidelines, not medical advice.
Frequently Asked Questions
How many carbs should I eat per day?
The Dietary Guidelines recommend 45-65% of calories from carbohydrates, which equals 225-325 grams for a 2,000 calorie diet. However, needs vary based on activity level and goals. Athletes may need 60%+ of calories from carbs, while those on low-carb diets aim for 50-150g, and ketogenic diets require under 50g daily.
What is the difference between simple and complex carbohydrates?
Simple carbs (sugars) digest quickly, causing rapid blood sugar spikes. They're found in candy, soda, and white bread. Complex carbs digest slowly, providing steady energy and are high in fiber. Sources include whole grains, vegetables, and legumes. Focus on complex carbs for sustained energy and better health.
Do I need to count net carbs or total carbs?
Net carbs = total carbs minus fiber (and sometimes sugar alcohols). For general health, total carbs matter most. For ketogenic diets, net carbs are typically counted since fiber doesn't significantly impact blood sugar or ketosis. Most nutrition labels show total carbs; calculate net carbs by subtracting fiber.
Should I eat carbs before or after a workout?
Both can be beneficial. Eating carbs 1-2 hours before exercise provides energy for your workout. Eating carbs after exercise replenishes glycogen stores and aids recovery, especially when combined with protein. For workouts over 60 minutes, consuming carbs during exercise can also improve performance.