Carbs by approach
Grams per day at your calorie level for each carbohydrate strategy.
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Diet & Nutrition
Carbohydrate Calculator
Turn your daily calories into a carbohydrate target in grams, for low-carb, moderate, or high-carb eating, plus a daily fibre recommendation.
Daily carbohydrate target
275 g/day
Calories from carbs—
Per meal (of 4)—
Recommended fibre—
How it works
Carbohydrates provide 4 calories per gram. To find your target, take the share of daily calories you want from carbs and divide by four. There is no strict requirement for carbs, but they are the body's preferred fuel for higher-intensity exercise.
Carb grams = calories × carb% ÷ 4
- Endurance athletes often do best toward the higher end (5–8 g/kg on hard days).
- Low-carb diets can suit fat loss and steady energy, but may blunt top-end performance.
- Aim for about 14 g of fibre per 1,000 calories, mostly from whole foods.
Frequently asked questions
Should I count total or net carbs?
For general health, total carbs are simplest. Net carbs (total minus fibre) are mainly used on ketogenic diets to gauge the glycemic load.
Are all carbs equal?
No. Whole grains, fruit, vegetables, and legumes bring fibre and micronutrients, while refined sugars offer calories with little else. Favour the former.