Carbohydrate Calculator
Estimate how many grams of carbohydrates you should eat each day to fuel your daily energy expenditure, based on the Mifflin–St Jeor BMR formula and the AMDR carbohydrate range.
Your Result
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| Result | What it means? |
|---|---|
| < 130 g | Below AMDR minimum Carbohydrate intake is below the Acceptable Macronutrient Distribution Range lower bound. This may suit very-low-carb diets but is not generally recommended for the general population. |
| 130 – 225 g | Low intake Carbohydrate intake is on the lower end of the AMDR. Common for light activity levels and lower body weight. |
| 225 – 325 g | Moderate intake Carbohydrate intake sits comfortably inside the AMDR (45–65% of total energy). Suitable for most adults. |
| ≥ 325 g | High intake Carbohydrate intake is on the higher end of the AMDR. Typical for athletes and people with physically demanding routines. |
| — | No data Enter your age, height, weight, gender, and activity level to see your daily carbohydrate target. |
Daily Carbohydrate Formula
Carbs/day = BMR × activity × 0.50 ÷ 4
Daily carbohydrate grams = TDEE × carb ratio ÷ 4. TDEE is computed as BMR × activity multiplier, where BMR uses the Mifflin–St Jeor equation.
- Mifflin–St Jeor BMR: men → 10·weight(kg) + 6.25·height(cm) − 5·age + 5; women → same with −161 instead of +5.
- The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is 45–65 % of total energy for adults (U.S. Institute of Medicine).
- Carbohydrates provide 4 kcal per gram — dividing the carb-kcal target by 4 yields grams of carbs.
This calculator provides an estimate of your daily carbohydrate target based on population-level equations. Individual needs vary with training, health conditions, body composition goals, and metabolic health. Consult a registered dietitian for personalized advice.
- U.S. Institute of Medicine — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Mifflin M.D. et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals
- FAO/WHO/UNU — Human Energy Requirements (Report 1)