How many carbs should I eat per day?

Carb needs depend on goal and activity: USDA AMDR is 45-65% of calories (225-325 g on 2,000 kcal). For weight loss: 30-45% of calories or 2-4 g/kg. For endurance athletes: 55-70% of calories or 7-12 g/kg (and during heavy training blocks, up to 12 g/kg). For keto: 5-10% of calories or under 50 g/day. For diabetes management: 40-50% of calories with consistent carb-counting at meals. Our carbohydrate calculator maps your goal to the relevant range.

What is the USDA AMDR for carbohydrates?

USDA Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is 45-65% of total daily calories for adults, established in the Dietary Guidelines for Americans 2020-2025. On a 2,000 kcal diet, that's 225-325 g/day. The AMDR is a range, not a strict target — it pairs with the recommended daily fiber intake (14 g per 1,000 kcal = 28 g/day on 2,000 kcal). Below 45% of calories from carbs, fat intake rises correspondingly; above 65%, fiber and micronutrient density can suffer. Our carbohydrate calculator uses AMDR as the maintenance range.

How many carbs do endurance athletes need?

Endurance athletes (runners, cyclists, triathletes, swimmers in heavy training) need 7-12 g/kg body weight per day — roughly 3x the sedentary baseline. A 70 kg endurance athlete may need 500-850 g of carbs per day during peak training. The ISSN recommends carbohydrate periodization: 5-7 g/kg on rest days, 7-10 g/kg on moderate days, 10-12 g/kg on intense training days. Pre-workout (1-2 hours before): 1-2 g/kg. Post-workout (within 30-60 min): 1-1.5 g/kg. Our carbohydrate calculator uses 7-10 g/kg as the default endurance range.

How many carbs can I eat on keto?

Standard ketogenic diet limits carbs to 5-10% of daily calories, typically 20-50 g/day (net carbs). Some stricter keto practitioners stay below 20 g/day to maintain nutritional ketosis. Cyclical keto (CKD) and targeted keto (TKD) allow higher carbs around workouts — typically 20-50 g within 30-60 min of intense training. Our carbohydrate calculator uses 0.5-2 g/kg (10-140 g/day depending on body size) for the keto/low-carb goal, which is appropriate for entry-level low-carb; strict keto practitioners should aim lower.

What is the difference between net carbs and total carbs?

Total carbs is the full amount of carbohydrate in a food including fiber and sugar alcohols. Net carbs = total carbs − fiber − sugar alcohols (like erythritol, xylitol — typically subtracted because they don't raise blood sugar significantly). On US nutrition labels, fiber is already included in total carbs. Net carbs are used by keto/low-carb practitioners to count 'effective' carbs that affect blood glucose. Whole foods naturally report total carbs; you have to subtract fiber to get net. Our carbohydrate calculator reports total grams — divide by your fiber intake to estimate net.

How many carbs should a diabetic eat per day?

The American Diabetes Association (ADA) does not specify a single carb target for all people with diabetes. Instead, evidence-based recommendations are: (1) Individualize based on metabolic goals, medications, and preferences. (2) Carbohydrate counting for insulin users (mealtime bolus based on carb grams). (3) Carb quality matters more than quantity — prioritize whole grains, vegetables, legumes, fruit. (4) Typical range: 40-50% of calories (180-225 g on 1,800 kcal). Use continuous glucose monitoring (CGM) data to personalize. Our carbohydrate calculator uses 40-50% of calories as the diabetes default; work with your RD/CDE to fine-tune.

碳水化合物计算器 - 每日克数 + 净碳水

Daily Carbohydrate Calculator

Unit system

Body weight (lbs)

Daily calorie target

Use our TDEE calculator if unsure

Goal

Daily carbohydrate target

349 g/day

≈ 45–60% of daily calories from carbs

Per-meal breakdown

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-based ranges (g/kg body weight)

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

Carb quality matters

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.

速答：70kg 人不同目标的每日碳水

AMDR 推荐总热量 45-65% 来自碳水（4 kcal/g）：

饮食	占比	每日 g (2000 kcal)	说明
生酮饮食	< 5%	< 25g	极低碳水
糖尿病 / 低碳	25%	130g	最少维持脑功能
地中海 / 推荐	45-55%	225-275g	USDA 推荐
耐力运动员	65%	325g	马拉松前

脑每天需 130g 葡萄糖（红细胞只能用糖）。纤维目标 25-38g/天。净碳水 = 总碳水 − 纤维 − 糖醇。糖尿病：血糖指数 GI > 70 慎食。

Frequently asked questions

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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 to calculate daily carbohydrate intake by goal

Our carbohydrate calculator estimates daily carb intake in grams and as a percentage of calories, based on body weight, calorie target, and primary goal.

1
Enter body weight and calorie target
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.
2
Pick your goal
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.
3
Read the result
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.

每日碳水化合物需求计算器

Daily Carbohydrate Calculator

Per-meal breakdown

Goal-based ranges (g/kg body weight)

Carb quality matters

速答：70kg 人不同目标的每日碳水

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Frequently asked questions

How to calculate daily carbohydrate intake by goal

Enter body weight and calorie target

Pick your goal

Read the result

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