Estimate daily carb intake (g/day and g/kg body weight) by goal: maintenance, weight loss, endurance training, low-carb/keto, or diabetes management.
Targets below translate a percentage of a 2,000-calorie diet into grams and provide an illustrative per-kilogram target.
| Goal | % of kcal | Grams at 2000 kcal | Per kg body weight |
|---|---|---|---|
| Endurance (55–65%) | 60% | 300 g | 6.0 g/kg |
| Bulking (45–55%) | 50% | 250 g | 4.5 g/kg |
| Maintenance (40–50%) | 45% | 225 g | 3.5 g/kg |
| Fat loss (30–40%) | 35% | 175 g | 2.5 g/kg |
| Keto (<10%) | 5% | 25 g | 0.5 g/kg |
| Diabetes ADA (45%) | 45% | 225 g | 3.0 g/kg |
Per ISSN/AND position stands. Adjust per training intensity.
A daily carbohydrate calculator estimates how many grams of carbohydrates to eat per day based on your body weight, calorie target, and goal. Carbohydrate needs vary dramatically by activity level and goal: a sedentary person may need only 3-5 g/kg, while an endurance athlete may need 7-12 g/kg. Our carbohydrate calculator maps your goal (maintenance, weight loss, weight gain, endurance training, low-carb/keto, or diabetes management) to USDA and ISSN g/kg ranges, and gives you a per-meal breakdown for 3, 4, or 5 meal patterns.
Use our TDEE calculator if unsure
349 g/day
≈ 45–60% of daily calories from carbs
| Meals | Grams per meal | Best for |
|---|---|---|
| 3 meals/day | 116 g | Standard 3-meal pattern |
| 4 meals/day | 87 g | Balanced (3 meals + snack) |
| 5 meals/day | 70 g | Frequent meals / athletes |
| Goal | g/kg/day | Your range |
|---|---|---|
| Maintenance (general health) | 4–6 | 279–419 g/day |
| Weight loss (moderate deficit) | 2–4 | 140–279 g/day |
| Weight gain (muscle/strength) | 4–7 | 279–489 g/day |
| Endurance / heavy training | 7–10 | 489–699 g/day |
| Low-carb / ketogenic | 0.5–2 | 35–140 g/day |
| Diabetes management | 3–5 | 210–349 g/day |
Aim for mostly complex carbs (whole grains, legumes, vegetables, fruit) over simple carbs (sugar, refined grains). Fiber target: 25-38 g/day (14 g per 1,000 kcal). On a 349 g/day target, that's ~25-35% of total carbs from fiber.
Sources: USDA Dietary Guidelines for Americans 2020-2025 AMDR (45-65% calories from carbs); ISSN position stand on nutrient timing for endurance; American Diabetes Association guidelines (45-60% calories); standard ketogenic guideline (5-10% calories from carbs). Individual needs vary with training load, body composition goals, and metabolic health. Our carbohydrate calculator estimates based on body weight and goal; consult a registered dietitian for personalized advice.
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
No server roundtrip. All math runs in your browser so results appear the moment you finish typing.
We never collect, store, or transmit your inputs. Every calculation runs locally in your browser.
Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.
Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.
FAQ
Everything you need to know about this calculator. Can't find what you're looking for? Email our team.
A daily carbohydrate calculator estimates how many grams of carbohydrates to eat per day based on body weight, calorie target, and goal. Carbohydrate needs vary widely: a sedentary person may need only 3-5 g/kg of body weight per day (~150-250 g on a 2,000 kcal diet), while an endurance athlete may need 7-12 g/kg (~400-700 g on 4,000 kcal). Our carbohydrate calculator maps your goal to USDA AMDR and ISSN guideline ranges and gives you per-meal splits for 3, 4, or 5 meals.
How it works
Our carbohydrate calculator estimates daily carb intake in grams and as a percentage of calories, based on body weight, calorie target, and primary goal.
Type your weight in lb or kg, plus your daily calorie target. If you don't know your calorie target, use our TDEE calculator first. The carbohydrate calculator converts weight to kg internally.
Select from Maintenance, Weight loss, Weight gain, Endurance training, Low-carb / keto, or Diabetes management. Each goal maps to a specific g/kg range based on USDA AMDR or ISSN guidelines.
The carbohydrate calculator shows your daily carb target in grams, as a percentage of calories, and split into per-meal amounts for 3, 4, or 5 meal patterns. It also shows the g/kg range for every goal so you can compare.
Find daily protein, carb, and fat targets for your goal.
Find your daily protein target by goal — RDA, endurance, strength, fat loss, or older adult.
Calculate daily fat grams and calories for any macro goal from 20% to 70% of kcal.
Find your daily calorie needs based on age, sex, and activity.