Carb Calculator
Daily carbohydrate target, including a low-carb option.
Carbohydrate per day
275 g
50% of 2200 kcal
How the Carb Calculator works
Carbohydrate is the only macronutrient with no strict dietary requirement — the body can make the glucose it needs from other sources. That does not make it optional in practice: it is the fuel high-intensity training runs on, and cutting it low has real performance costs.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
How many carbs should I eat per day?
On a mixed diet, 45-55% of calories is typical, so 200-300 g for someone eating 2,000-2,400. Endurance athletes may need 5-10 g/kg of body weight. Low-carb usually means under 130 g, and ketogenic diets under about 50 g.
What counts as low carb?
There is no formal definition, which is why the term is so slippery. Commonly: moderate 130-225 g, low 50-130 g, and ketogenic under 50 g — the level at which most people begin producing ketones in meaningful amounts.
Should I count total or net carbs?
Net carbs subtract fibre and sugar alcohols, because they are poorly absorbed. It is a reasonable adjustment for blood glucose management, but the subtraction is often applied generously on food labels. Total carbs is the more conservative figure.
Do I need carbs to build muscle?
Not strictly, but they help. Carbohydrate spares protein from being used for energy and fuels the training volume that drives growth. Muscle can be built on low carb; it is generally harder work at the same intensity.