Carb intake calculator
Find how many grams of carbs to eat a day. Choose an approach, from keto to endurance training, and get a range that fits your calories.
Carb intake calculator examples
Sample people, made up to show how the numbers change. Load one into the calculator to tweak it.
Maya, standard
Maya, 29, 165 cm (5'5"), 68 kg (150 lb), lightly active, maintaining, standard range
Standard (Health Canada range) carbs a day
220-315 g
- Your calories
- 1,930 cal
- Share of calories
- 45-65%
- Per meal (3 meals)
- 73-105 g
- Standard (Health Canada range): 45-65% of your calories.
Lin, low carb
Lin, 52, 162 cm (5'4"), 92 kg (203 lb), desk job, losing, low carb
Low carb carbs a day
50-130 g
- Your calories
- 1,320 cal
- Share of calories
- 15-39%
- Per meal (3 meals)
- 17-43 g
- Low carb is set in grams: 50-130 g a day.
Dev, endurance
Dev, 34, 178 cm (5'10"), 84 kg (185 lb), works out 3-5 days a week, training for a half marathon
Endurance training carbs a day
420-585 g
- Your calories
- 2,770 cal
- Share of calories
- 61-85%
- Per meal (3 meals)
- 140-196 g
- Endurance training: 5-7 g per kg of body weight, for 1-3 hours of training a day.
- That much carb leaves little room for protein and fat at your calories. Aim for the low end.
How the carb intake calculator works
Health Canada's range for adults is 45-65% of calories from carbs. We use your maintenance calories (Mifflin-St Jeor) and goal to turn that into grams.
Keto (20-50 g) and low carb (50-130 g) are set in grams. Endurance training uses 5-7 g per kg of body weight, from sports nutrition guidelines.
Pick the approach you can live with. Total calories still drive weight change.
Frequently asked questions
How many carbs should I eat a day?
For most adults, 45-65% of calories. On 2,000 calories, that is 225-325 g. Low carb and keto go much lower.
How many carbs a day to lose weight?
Any carb level works if you are in a calorie deficit. Lower carb can make it easier for some people.
Do fast food meals have a lot of carbs?
Buns, fries and drinks add up fast. Bowls and salads are easier to keep lower.
Sources
- Health Canada, reference values for macronutrients
- Thomas et al. (2016), nutrition and athletic performance (ACSM, Dietitians of Canada, AND)
- Mifflin et al. (1990), a new predictive equation for resting energy expenditure
These tools give estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, check with your doctor or a registered dietitian.