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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.

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Everyday Uses

Choosing your carb style

Standard, low-carb, or keto — see exactly what each approach means in daily grams for your body.

Fueling workouts

Carbs power hard training. Match intake to training days versus rest days for better sessions.

Sugar limits made real

Get your added sugar cap in grams — then notice that one soda may spend most of it.

Hitting fibre goals

The fibre target is the most-missed number in most diets — knowing it is the first step to fixing it.

Fibre is a carbohydrate too

It counts toward the total while behaving completely differently in the body, which is why net carbohydrate figures appear on some labels and in some dietary approaches.

Timing around training

Carbohydrate before and after harder sessions supports performance and refuelling. For ordinary daily activity the total across the day matters far more than when it arrives.

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.