Online Tools

    Carbohydrate Calculator

    Estimate daily carbohydrate needs from body weight, activity, calories, training days and carb cycling, with US and metric inputs.

    Carbohydrate planning inputs

    Estimate daily carbohydrate needs for healthy adults and recreational athletes.

    This calculator is not for insulin dosing, diabetes carb counting, pregnancy nutrition, eating-disorder treatment, or a prescribed medical diet.

    Daily carbohydrate needs

    This page targets general daily carbohydrate planning, not diabetes insulin dosing. It supports body-weight based sports ranges and calorie-percent planning.

    Daily carbohydrate estimates from body weight or calorie share.

    Not for insulin dosing
    Do not use this calculator for insulin dosing, diabetes carb counting, pregnancy nutrition or a prescribed medical diet.

    Carb timing and cycling

    For endurance training, some carbohydrates may be placed before, during and after workouts. Carb cycling shifts more grams to training days and fewer to rest days while keeping the weekly average close to the target.

    Frequently Asked Questions

    Sources and References

    Calculations are based on the listed reference sources. Links open in a new tab.

    Updated:

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