Carbohydrate Calculator

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Carbohydrate Calculator

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wailmenad98

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home / fitness & health / carbohydrate calculator

Carbohydrate Calculator
The Carb Calculator estimates the percentage of
carbohydrates a person should consume each day.

Result

It is recommended that carbohydrates

comprise 40-75% of daily caloric intake.

Daily
Goal Calorie 40%* 55%* 65%* 75%*
Allowance
Weight 2,545
272 grams 373 grams 441 grams 509 grams
Maintenance Calories
Lose 2,045
218 grams 300 grams 355 grams 409 grams
0.5 kg/week Calories
Lose 1,545
165 grams 227 grams 268 grams 309 grams
1 kg/week Calories
Gain 3,045
325 grams 447 grams 528 grams 609 grams
0.5 kg/week Calories
Gain 3,545
378 grams 520 grams 615 grams 709 grams
1 kg/week Calories
*The Institute of Medicine recommends American
and Canadian adults to get 40% to 65% of their
dietary energy from carbohydrates. The Food and
Agriculture Organization and the World Health
Organization jointly recommend 55% to 75% of
total energy from carbohydrates, but only 10%
directly from sugars.

US Units Metric Units Other Units

Age 18 ages 18 - 80

Gender male female

Height 177 cm

Weight 83 kg

Activity Level
Little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-
4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or
physical job

+ Settings

Calculate Clear

Exercise: 15-30 minutes of elevated heart rate activity.

Intense exercise: 45-120 minutes of elevated heart rate
activity.
Very intense exercise: 2+ hours of elevated heart rate
activity.

Related
Calorie Calculator | Protein Calculator |

Fat Intake Calculator

What are Carbohydrates?

Carbohydrates (carbs) are one of three primary

macronutrients that provide energy, along with fats
and proteins. Carbohydrates are broken down in
the body or converted into glucose, and serve as
the body's main source of energy. They can also be
stored as energy in the form of glycogen, or
converted to fat (which can also be used as a
source of energy).

Types of Carbohydrates

Carbohydrates are often classified as either simple

(monosaccharides and disaccharides) or complex
(polysaccharides or oligosaccharides), originally to
create a distinction between sugars and other
carbohydrates. However, there are many foods that
contain multiple types of carbohydrates, such as
fruits and vegetables, which can make the
classification of certain foods ambiguous. Although
carbohydrates are not essential nutrients (nutrients
required for normal physiological function that the
body cannot synthesize), they are an efficient
source of energy that can potentially reduce the
risk of cardiovascular diseases, obesity, and type 2
diabetes if consumed in controlled amounts.
The three main types of carbohydrates are sugar,
starch, and fiber:

Sugars are the simplest form of

carbohydrates and can be found naturally in
fruits, dairy, and vegetables; they can also be
found in processed form in candy, cookies,
cakes, and many beverages.
Starches are complex carbohydrates that can
be found naturally in many types of beans,
vegetables, and grains.
Fibers are complex carbohydrates that can be
found in fruits, whole grains, vegetables, and
many types of beans. Fibers are essential for
digestion.

Generally, complex carbohydrates have greater

nutritional benefits than simple carbohydrates,
which are sometimes referred to as "empty carbs."
Added sugars, a common form of simple
carbohydrates, have little nutritional value and are
not necessary for survival. While the body does
require some carbohydrates (which are broken
down into sugar), it is not necessary to consume
sugary foods to meet this need. Complex
carbohydrates such as fiber-rich fruits and
vegetables, whole grains, legumes, and others,
also provide carbohydrates the body can use for
energy to function, along with many other nutrients
it can use. Complex carbs are also digested more
slowly, allowing a person to feel full for longer
periods of time, which can help when trying to
control weight. On the other hand, foods comprised
of mainly simple carbohydrates such as soda,
cookies, juice, and other baked goods, often have
large amounts of sugars and fats, which may
potentially lead to weight gain and diabetes since
they tend to be easier to consume in excess.

How Many Carbs Should I Eat?

While this estimate varies depending on a number

of factors, the Institute of Medicine recommends
that a minimum of 130 grams of carbohydrates be
consumed daily for adults. Other sources
recommend that carbohydrates should comprise
40-75% of daily caloric intake. Although
carbohydrates are not essential nutrients, and there
are many fad diets that highly restrict or even
eliminate carb intake, there are benefits to
consuming a controlled amount of "good" carbs
(which will be described below). When carbs are
consumed in excess of what can be stored as
glycogen, they are converted to fats, which act as
stored energy. In a case where insufficient carbs
and fats are available to be used for energy, the
body will start breaking down protein instead, which
can be problematic. Proteins perform many
essential functions in the body, including serving as
the building blocks for tissues and organs, driving
many chemical reactions throughout the body,
facilitating communication throughout the body,
transporting molecules, and many more. Refer to
the Protein Calculator for more information.
It is worth noting that not all carbohydrates are
made equal. Certain sources of carbohydrates are
better than others. For example, whole grains,
vegetables, fruits, and beans are better sources of
carbohydrates than white bread, white rice, and
those in processed foods. Within the context of
carbohydrates in a diet, the main difference
between simple and complex carbohydrates,
sometimes referred to as "refined" and "whole," or
even "bad" and "good" carbohydrates respectively,
is that refined carbohydrates have been stripped of
natural fiber. This is common in juices, pastries,
bread, pasta, and many other common foods. Fiber
is necessary for digestion, and it promotes healthy
bowel movements and can, in some cases,
decrease the risk of certain chronic diseases,
according to the US Department of Agriculture.
Whether or not carbohydrates are good or bad is
often the subject of diet debates. This is because
there is truth to both sides of the argument in that
not all carbohydrates are the same and some are
better than others, and carbohydrates can affect
different people in different ways. Below are some
of the key characteristics of good and bad carbs:
Good carbs:

contain a low or moderate number of calories

are high in nutrients
do not contain refined sugars or grains
are high in natural fibers
are low in sodium and saturated fats
are low in, or do not contain, cholesterol and
trans fats

Bad carbs essentially are the opposite of good

carbs and:

are high in calories

are low in many nutrients
are full of refined sugars (ex. corn syrup,
white sugar, honey, fruit juices)
are low in fiber
are high in sodium and may contain high
levels of saturated fat
may be high in cholesterol and trans fats
are high in refined grains (ex. white flour)

How many carbohydrates a person consumes

really depends on many personal factors. There
are situations in which a low-carb diet can be
beneficial, even life-changing, for one person, but
having a lower-carb diet will not necessarily have
health benefits for someone in a different situation.
Many healthy foods that are filled with nutrients,
such as vegetables, legumes, whole fruits, nuts,
seeds, and whole grains contain carbohydrates.
Carbohydrates are not inherently bad so long as
sugary drinks, fruit juices, and processed foods like
cookies and candy, are avoided, or consumed in
moderation. Eat enough carbs to suit your lifestyle
and maybe seek out a dietitian if considering any
drastic changes to your diet.