Carb Calculator

kcal/day
Use the TDEE or Calorie Calculator to find this.
%
Typical: Low-carb 20-25%, Moderate 40-50%, High-carb 55-65%.
Health Updated 14 Jun 2026

Find out how many grams of carbohydrates to eat per day for your calorie target. Enter your daily calories and the share you want from carbs, and this calculator converts that into grams (carbs supply 4 kcal per gram) and shows the diet category and calories left for protein and fat.

Formula

Carbs (g/day) = (Total Calories × Carb%) ÷ 4
  • Carbohydrates provide 4 kcal per gram, so grams = (calories × carb%) ÷ 4.
  • First find the calories from carbs (calorie target × carb percentage), then divide by 4 for grams.
  • Typical ranges: ketogenic ≤5–10%, low-carb ~20–25%, moderate ~40–50%, high-carb ~55–65%.
  • The remaining calories (after carbs) are available for protein and fat.
  • Use your TDEE or calorie target as the calorie input for an accurate result.
  • These are general planning figures, not medical advice — adjust with a professional if you have specific needs.

2,200 kcal at 45% carbs

Inputs
  • Daily Calorie Target: 2200 kcal/day
  • Carb Percentage: 45 %

Calories from carbs = 2,200 × 45% = 990 kcal. Grams = 990 ÷ 4 ≈ 248 g of carbohydrates per day, leaving about 1,210 kcal for protein and fat.

Frequently asked questions

How many carbs should I eat per day?
It depends on your calories and goals. A moderate diet puts 40–50% of calories toward carbs; low-carb plans use 20–25%, and ketogenic diets under 10%. Enter your target percentage to see the grams.
Why divide calories by 4?
Each gram of carbohydrate provides about 4 kilocalories. Dividing the carb calories by 4 converts them into grams.
What about fibre and net carbs?
This figure is total carbohydrates. If you track net carbs, subtract fibre grams from the total. A separate net-carbs calculator can help.
How do I pick a carb percentage?
Match it to your goal: higher for endurance and active days, moderate for general health, lower for fat-loss or low-carb approaches. Then balance the rest with protein and fat.

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