Carb Calculator: How Many Carbs Per Day
This carb calculator estimates how many grams of carbohydrates to eat per day. It first works out your daily calorie needs from your age, sex, weight in pounds, height in feet and inches and activity level, using the Mifflin-St Jeor equation, then adjusts for your goal of losing, keeping or gaining weight. Pick an eating style, from a strict low-carb plan to the Dietary Guidelines range of 45% to 65% of calories, and it shows your carbs per day, a low-to-high range, grams per meal and grams per snack. It is a planning estimate, not medical advice.
Carb Calculator
Daily carbohydrate grams for your calories, goal and eating style.
How to use the Carb Calculator
- Enter your sex, age, weight, height and activity level.
- Choose your goal and eating style.
- Read daily carb grams, the range and grams per meal.
Carb math
BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm - 5 × age + 5 (men) or -161 (women). Calories = BMR × activity ± goal. Carb grams = calories × carb % ÷ 4.
Features
- Calorie needs from Mifflin-St Jeor
- Lose, maintain or gain goals
- Low-carb, moderate and standard styles
- Grams per day, per meal and per snack
- Dietary Guidelines 45% to 65% range
- US units (lb, ft and in)
Frequently asked questions
How many carbs should I eat a day?
The Dietary Guidelines for Americans suggest 45% to 65% of calories from carbs. On 2,000 calories, that is 225 to 325 grams per day.
How many carbs are in a low-carb diet?
Low-carb plans usually mean under 130 grams a day, or about 10% to 25% of calories. Keto is often 20 to 50 grams of net carbs.
How do you convert carb percent to grams?
Multiply calories by the percent, then divide by 4, since each gram of carbohydrate has 4 calories.
Should I count net carbs or total carbs?
This tool gives total carbohydrate grams. Net carbs subtract fiber, which many low-carb plans use.
Is this calculator safe for people with diabetes?
It gives general estimates only. People with diabetes should set carb targets with their doctor or a registered dietitian.