Carbohydrate Requirement Calculator

Calculate your daily carbohydrate needs based on weight, activity, and goals

Your Details

Body Weight (kg)

Age (years)

Gender

Activity Level

Fitness Goal

Enter your details to calculate carbohydrate requirements.

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Input your current body weight in kilograms. This is the primary factor in determining your carbohydrate needs.

Enter your age in years. Age affects your metabolism and energy requirements.

Choose how active you are. Higher activity levels require more carbohydrates for energy and performance.

Select whether you want to lose fat, maintain weight, or build muscle. Each goal has different carbohydrate requirements.

The calculator shows your daily carb needs, recommended range, and distribution across meals for optimal results.

Use the carbohydrate source breakdown to plan meals with a balance of complex and simple carbs for best nutrition.

Focus on complex carbs (70%) from whole grains, oats, and brown rice for sustained energy.

Athletes and very active individuals may need 6-7g carbs per kg body weight daily.

Time carb intake around workouts: consume 1-2 hours before and within 30 minutes after exercise.

Complex carbs digest slowly, providing steady energy and better blood sugar control.

Simple carbs from fruits provide quick energy plus vitamins, minerals, and fiber.

Fiber (10% of carbs) aids digestion, blood sugar control, and promotes fullness.

Low-carb diets (<100g/day) may work for weight loss but can reduce athletic performance.

Excessive carbs (>8g/kg) can lead to fat storage if not matched with activity level.

Pair carbs with protein for better satiety and blood sugar stability.

Quality matters: choose whole food carbs over processed sugars and refined grains.

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