Carbohydrate Calculator
Work out your daily carbohydrate target in grams from your calorie intake and the percentage of your diet you want from carbs — plus per-meal carbs and a daily fiber goal.
How to Use
- Enter your daily calorie intake — use a TDEE estimate if you are not sure.
- Set the percentage of those calories you want to come from carbohydrates.
- Read your daily carbohydrate target in grams.
- Use the per-meal figure to split carbs across roughly three meals.
- Check the fiber target to make sure your carb sources are quality, fiber-rich foods.
Show Work
Notes
About the Carbohydrate Calculator
The Carbohydrate Calculator is a free tool for health and fitness tracking. It runs right in your web browser, so there is nothing to download. Work out your daily carbohydrate target in grams from your calorie intake and the percentage of your diet you want from carbs — plus per-meal carbs and a daily fiber goal.
How it works
Type your numbers into the boxes. The answer shows up right away — you do not have to press a button. If you change a number, the answer changes too. So you can try different numbers and watch what happens, or check an answer you worked out yourself. Just make sure each box has the right kind of number in it.
Want the deeper story? The Knowledge Base explains the ideas behind the tools in more detail.
Frequently Asked Questions
How many grams of carbs should I eat per day?
It depends on your total calories and goals. A common balanced split is about 45–65% of calories from carbohydrate. At 2000 calories and 50%, that is 1000 carb calories, or 250 grams (since carbs supply 4 calories per gram). Set your calories and percentage above to get your own figure.
Why are carbs divided by 4?
Carbohydrate provides about 4 calories of energy per gram, the same as protein. So to convert carb calories into grams you divide by 4. Fat, by contrast, supplies 9 calories per gram. That is the only conversion needed once you know how many calories you want from carbs.
What carb percentage should I choose?
Mainstream dietary guidelines suggest roughly 45–65% of calories from carbohydrate for general health. Endurance athletes often go higher (55–65%+), while low-carb and keto diets go much lower (under 25%, or about 10% for strict keto). Pick the percentage that matches your eating approach.
How much fiber should I aim for?
A common rule of thumb is about 14 grams of fiber per 1000 calories — roughly 28 grams on a 2000-calorie diet. This tool calculates that target for you. Fiber comes from whole grains, legumes, fruit, and vegetables and counts within your total carbohydrate intake.
Is this medical advice?
No. This calculator is informational only and is not medical or dietary advice. Individual carbohydrate needs vary with activity, health conditions, and goals. Consult a registered dietitian or physician before making significant changes to your diet, especially if you have diabetes or another medical condition.
How do I use the Carbohydrate Calculator?
Just type your numbers. The answer shows up right away — there is no button to press. Change anything and it updates by itself.
Is it free? Does it work without internet?
Yes to both. It is free with no sign-up, and once the page has loaded it keeps working even with no internet.
Where does my data go?
Nowhere — every calculation runs on your own device. Nothing you enter is uploaded, logged, or stored.
Common Use Cases
Building a meal plan
Turn a calorie goal into a concrete daily carb target to plan meals around.
Low-carb or keto
Set a low carb percentage to see how few grams keto-style eating allows.
Fueling endurance training
Dial carbs up to support long runs, rides, or high training volume.
Hitting fiber goals
Check whether your carb intake supports the recommended daily fiber.
Per-meal portioning
Split the daily carb target across meals for easier tracking.
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