Carbohydrate Calculator

Carb calculator in 8 quick sections

1) Core idea

Set carbs by goal and activity either as g/kg body weight or as a % of calories, then convert using 4 kcal per gram.

2) Flow you can trust

• Inputs → weight (kg or lbs), activity, goal, method (g/kg or % of kcal)
• Units → lbs÷2.20462262185=kg (exact); keep kg for g/kg method
• Ranges → loss 3–5; maintenance 4–7; muscle 5–8; endurance 6–10 g/kg
• % method → calories × % ÷ 4 = grams
• Outputs → total g/day, per meal, kcal from carbs, g/kg

3) Sanity checks

• Very low carbs for endurance work usually under‑fuel performance.
• When weight is in lbs, convert with 2.20462262185 exactly.
• Match intake to training load; raise carbs on hard days.

4) Shortcuts

• General fitness: ~4–6 g/kg.
• Cutting: ~3–4; bulking: ~5–7 g/kg.
• Use % mode when you already know daily calories.

5) Pitfalls

• Counting only “carb foods” but missing liquid carbs and snacks.
• Large daily swings without regard to training schedule.

6) Micro examples

• 70 kg at 5 g/kg → 350 g/day (1400 kcal).
• 2,400 kcal at 45% → 270 g/day.

7) Mini‑FAQ

• Net carbs vs total? Calculator uses total carbs; net is optional for tracking.
• Timing? Bias toward pre/post‑workout for performance and recovery.
• Switch units? Yes—lbs↔kg uses 2.20462262185 exactly.

8) Action tip

Pick a method, track 1–2 weeks, then adjust ±10% based on performance, hunger, and body‑comp changes.