Carb Calculator
Carb calculator
Your body Carb requirment ......
|
The calorie count is then adjusted based on your goal:
This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.) Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories. |
Master Your Carbs with These Tips
Not All Carbs Are Equal
Choose complex carbs like whole grains and veggies over simple sugars
Timing Matters
Have most of your carbs earlier in the day or around workouts for sustained energy
Smart Combinations
Pair carbs with protein or healthy fats to slow digestion and improve satiety
Hydrate for Balance
Proper hydration helps metabolize carbs effectively and prevents sugar spikes
Learn Your Numbers
Your carb needs are personal—tailor them to your lifestyle and activity level
Limit Added Sugars
Watch out for hidden sugars in packaged foods, sauces, and drinks
Pair with Fiber
Add fiber-rich veggies to protein meals to support digestion and satiety.
Color Your Plate
Aim for colorful carb sources—like sweet potatoes, berries, and leafy greens—for nutrients and flavor.