Carbohydrate Calculator

Calculate Your Carb Needs

Unit System

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Moderate exercise 3-5 times/week

Diet Type

Balanced approach suitable for most people

Your Carbohydrate Needs

BMR

1618

Base Metabolic Rate

TDEE

2507

Total Daily Energy

Minimum

201g

Lower range

Optimal

251g

Target intake

Maximum

301g

Upper range

Daily Carbohydrate Range

Meal Distribution

Recommended meals per day: 4

Carbs per meal: 63g

Carbohydrate Sources

Brown Rice

Carbs: 45g

Serving: 1 cup cooked

Category: Whole Grains

GI: 50

Sweet Potato

Carbs: 26g

Serving: 1 medium

Category: Vegetables

GI: 44

Oatmeal

Carbs: 27g

Serving: 1 cup cooked

Category: Whole Grains

GI: 55

Banana

Carbs: 27g

Serving: 1 medium

Category: Fruits

GI: 51

Quinoa

Carbs: 39g

Serving: 1 cup cooked

Category: Whole Grains

GI: 53

Lentils

Carbs: 40g

Serving: 1 cup cooked

Category: Legumes

GI: 32

Recommendations for Moderate Carb

Balanced approach suitable for most people

Balance complex and simple carbs
Include whole grains
Time carbs around workouts
Include plenty of vegetables
Monitor portion sizes

Activity Level Details

Moderate exercise 3-5 times/week

Examples:

Jogging
Light sports
Regular gym