Carbohydrate Calculator for Daily Intake and Weight loss

Carbohydrates are essential for energy. A nutritious meal should contain proper macros. Combining healthy fats, protein, and carbs. It makes it a complete meal.

However, eating more than required will put on weight. So you should know your optimal intake of carbohydrates. You should calculate them as per your fitness goal as well.

Below is given the carb intake calculator, and you can use it to know your maintenance carbs in a day, and then you can adjust it accordingly.

Carbohydrate Calculator

Calculate Your Optimal Carb Intake

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged

    • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30

      • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

If you need further help or have any questions, feel free to comment below, we will answer them on priority.