Carbohydrate Calculator
Calculate your daily carbohydrate needs in grams for standard (45–65%), low-carb, or ketogenic eating styles — plus added sugar limits and fibre targets.
Frequently Asked Questions
How many carbs should I eat per day?
Dietary guidelines recommend 45–65% of daily calories from carbohydrates — about 225–325 g on a 2,000 kcal diet (carbs provide 4 kcal per gram). Athletes and highly active people sit at the top of that range or above; sedentary people and those managing blood sugar may do better at moderate-low levels (26–44%). The minimum recommended intake for brain glucose needs is about 130 g/day unless following a supervised ketogenic diet.
How many carbs can I eat on a low-carb or keto diet?
Definitions vary, but commonly: moderate low-carb = 26–44% of calories (130–220 g on 2,000 kcal), low-carb = 10–25% (50–130 g), ketogenic = 5–10% (20–50 g). Ketosis — where the body switches to fat-derived ketones for fuel — typically requires staying under 50 g of net carbs per day for most people.
What is the difference between simple and complex carbohydrates?
Simple carbs (sugars) digest quickly and spike blood glucose — found in sweets, soda, and fruit juice, but also in fruit and milk where fibre and protein slow absorption. Complex carbs (starches and fibre) digest slowly and provide steadier energy — whole grains, legumes, vegetables. Quality matters more than the label: whole fruit is healthy despite containing sugar, while refined white flour is a complex carb with little nutritional value.
How much sugar and fibre should I have daily?
The WHO recommends keeping added (free) sugars below 10% of calories — 50 g on a 2,000 kcal diet — and ideally below 5% for extra health benefits. For fibre, the Institute of Medicine recommends 38 g/day for men and 25 g/day for women. Most people eat less than half the recommended fibre; whole grains, beans, vegetables, and fruit are the best sources.