Carbohydrate Calculator

The Carbohydrate Calculator estimates the percentage of carbohydrates you will need each day. Carbohydrates are not essential nutrients – the human body can obtain all its energy from protein and fats. However, the brain and its neurons generally cannot burn fat and need glucose for energy. The Institute of Medicine recommends a minimum of 130 grams of carbohydrates per day, which is the average minimal usage of glucose that the brain uses on a daily basis.

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You need 2,361 Calories/day to maintain your weight. You should take 252 (40%) - 472 (75%) grams of carbohydrate for your energy needs. (55% = 346 grams, 65% = 409 grams)

You need 1,861 Calories/day to lose 0.5 kg per week. You should take 198 (40%) - 372 (75%) grams of carbohydrate for your energy needs. (55% = 273 grams, 65% = 323 grams)

You need 1,361 Calories/day to lose 1 kg per week. You should take 145 (40%) - 272 (75%) grams of carbohydrate for your energy needs. (55% = 200 grams, 65% = 236 grams)

You need 2,861 Calories/day to gain 0.5 kg per week. You should take 305 (40%) - 572 (75%) grams of carbohydrate for your energy needs. (55% = 420 grams, 65% = 496 grams)

You need 3,361 Calories/day to gain 1 kg per week. You should take 358 (40%) - 672 (75%) grams of carbohydrate for your energy needs. (55% = 493 grams, 65% = 583 grams)


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References:

By definition, carbohydrates are organic compounds that consist only of hydrogen, oxygen, and carbon, with hydrogen and oxygen in the 2:1 ratio. Carbohydrates, protein, and fats are the most important elements for a human being's good nutrition. One gram of carbohydrate contains around 3.75 calories of energy (or 106 calories per ounce). Carbohydrates are broken down and classified into "simple" and "complex" carbohydrates. Foods high in simple carbohydrates include fruits, sugars, sweets, and soft drinks. Foods made mainly from rice, wheat, corn, potatoes, and beans, such as breads, pastas, noodles, etc., are high in complex carbohydrates. Nutritionists generally recommend complex carbohydrates, and nutrient-rich simple carbohydrate food, such as fruit (glucose or fructose) and dairy products (lactose) for the bulk of carbohydrate consumption. Simple sugars, such as candy and sugary drinks, are generally not recommended.

Based on the effects on risk of heart disease and obesity, the Institute of Medicine recommends that American and Canadian adults get 40% to 65% of their dietary energy from carbohydrates. The Food and Agriculture Organization and the World Health Organization jointly recommend that national dietary guidelines set a goal of 55% to 75% of total energy from carbohydrates, but only 10% directly from sugars (their term for simple carbohydrates).