Carbohydrate Calculator
Set your daily carbohydrate intake from a low-carb approach through to endurance-athlete levels, with fibre and added sugar targets included.
Your details
Every approach compared
| Approach | Share of calories | Grams per day |
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Carbohydrate in common foods
| Food | Carbs per serving | Servings needed |
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Working out your carbohydrate target
carb grams = calories × carb share ÷ 4
fibre target ≈ 14 g per 1,000 kcal
added sugar ceiling ≈ 10% of total calories
Carbohydrate is the fuel your muscles reach for first during hard efforts, and it is also the macro with the widest useful range. Endurance athletes can genuinely need six to ten grams per kilogram on heavy training days, while someone lifting three times a week and walking to work will feel perfectly well on a third of that. Neither approach is right in the abstract — the right amount is the one that fuels your sessions and fits your appetite.
Quality beats quantity
Most of your carbohydrate should come from foods that arrive with fibre and micronutrients attached: oats, rice, potatoes, legumes, fruit and vegetables. Fibre is the number most people miss, and it does more for appetite control and gut health than any timing trick. Fast-digesting carbohydrate has a place around training, but it is a tool for performance rather than a daily default.
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