Carbohydrate Intake Calculator
Calculate your optimal carbohydrate intake based on your activity level, weight goals, and metabolic needs. Get personalized carb recommendations.
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Understanding Carbohydrates
Carbohydrates are one of three primary macronutrients that provide energy, along with fats and proteins. They are broken down into glucose and serve as the body's main source of energy.
Types of Carbohydrates
Sugars
Simple carbohydrates found in fruits, dairy, and processed foods.
- • Monosaccharides and disaccharides
- • Quick energy source
- • Found in fruits, honey, candy
Starches
Complex carbohydrates found in grains, beans, and vegetables.
- • Polysaccharides
- • Sustained energy release
- • Found in rice, bread, potatoes
Fiber
Complex carbohydrates essential for digestive health.
- • Indigestible plant material
- • Supports gut health
- • Found in vegetables, whole grains
Good vs Bad Carbs
Good Carbs
- • Low to moderate calories
- • High in nutrients
- • High in natural fiber
- • Low in sodium and saturated fats
- • Unrefined grains and whole foods
Bad Carbs
- • High in calories
- • Low in nutrients
- • High in refined sugars
- • Low in fiber
- • Processed and refined foods
Recommended Intake
Institute of Medicine
40-65% of daily caloric intake from carbohydrates. Minimum 130g daily for adults.
WHO/FAO
55-75% of total energy from carbohydrates, with only 10% from direct sugars.
Important Note: Carbohydrate needs vary greatly based on individual factors including activity level, metabolic health, and personal goals. These calculations are estimates based on general recommendations. For personalized nutrition guidance, consider consulting with a registered dietitian or healthcare provider.
