Carbohydrate Calculator
Estimate the range of daily carbohydrate intake based on your TDEE and calorie goal. Based on IOM guidelines (45–65% of calories from carbs).
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FAQ
How many carbs should I eat per day?
The Institute of Medicine (IOM) recommends that 45–65% of your total daily calories come from carbohydrates. For a 2 000 kcal diet, that translates to 225–325 g of carbs per day.
Are all carbs the same?
No. Complex carbs (whole grains, vegetables, legumes) provide fiber and sustained energy. Simple carbs (sugar, processed foods) are digested quickly and can spike blood sugar.
What is the minimum carb intake?
The IOM sets the RDA for carbohydrates at 130 g/day for adults, based on the brain's glucose requirement. Very low-carb diets may go below this but should be medically supervised.