Carbohydrate Calculator
Convert a daily calorie target and carb percentage into grams of carbohydrate per day and per meal. Free.
Independently verified for accuracy
Calculator by Toolsloft ↗- Carbs per day
- 250 g
- Carbs per meal
- 83.33 g
- Calories from carbs
- 1000
This carbohydrate calculator turns a daily calorie target and a carb percentage into grams of carbs per day, then splits that across your meals. Use it to plan a balanced diet, a higher-carb training day, or a lower-carb approach. It works from calories you already know, so pair it with a calorie or TDEE calculator first.
How this is calculated
Carbohydrates supply 4 calories per gram, the Atwater factor used on nutrition labels. The calculator multiplies your daily calories by the carb percentage to get carb calories, divides by 4 to get grams, and divides again by the number of meals for a per-meal target. The Dietary Guidelines for Americans suggest 45 to 65 percent of calories from carbohydrate for most adults.
How to use
- Enter your daily calorie target.
- Enter the percentage of calories you want from carbohydrate.
- Enter how many meals you eat, then read grams per day and per meal.
Examples
- 2,000 cal, 50% carbs, 3 meals:
250 g/day, about 83 g/meal - 2,500 cal, 40% carbs, 4 meals:
250 g/day, 62.5 g/meal
FAQ
- How many calories are in a gram of carbohydrate?
- Carbohydrate provides about 4 calories per gram, the same as protein. Fat provides 9 calories per gram. These are the Atwater factors used for food labels.
- What carb percentage should I use?
- The Dietary Guidelines for Americans recommend 45 to 65 percent of calories from carbohydrate for most adults. Endurance athletes often go higher, while low-carb diets go well below that range.
- Where do I get my calorie target?
- Use a maintenance calorie or TDEE estimate, then adjust up or down for your goal. Enter that number here to translate it into daily carbohydrate grams.