Carbohydrate Calculator


It is recommended that carbohydrates comprise 40-75% of daily caloric intake.

GoalDaily Calorie Allowance40%*55%*65%*75%*
Weight Maintenance2,170 Calories232 Grams or 8.17 Oz or 0.510 Lb318 Grams or 11.23 Oz or 0.702 Lb376 Grams or 13.27 Oz or 0.829 Lb434 Grams or or 15.31 Oz or 0.957 Lb
Lose 1 lb/Week1,670 Calories178 Grams or 6.29 Oz or 0.393 Lb245 Grams or 8.64 Oz or 0.540 Lb290 Grams or 10.21 Oz or 0.638 Lb334 Grams or or 11.78 Oz or 0.737 Lb
Lose 2 lb/Week1,170 Calories125 Grams or 4.40 Oz or 0.275 Lb172 Grams or 6.06 Oz or 0.378 Lb203 Grams or 7.16 Oz or 0.447 Lb234 Grams or or 8.26 Oz or 0.516 Lb
Gain 1 lb/Week2,670 Calories285 Grams or 10.05 Oz or 0.628 Lb392 Grams or 13.82 Oz or 0.863 Lb463 Grams or 16.33 Oz or 1.020 Lb534 Grams or or 18.84 Oz or 1.177 Lb
Gain 2 lb/Week3,170 Calories338 Grams or 11.93 Oz or 0.746 Lb465 Grams or 16.40 Oz or 1.025 Lb550 Grams or 19.38 Oz or 1.212 Lb634 Grams or or 22.37 Oz or 1.398 Lb

*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.

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RelatedCalorie Calculator | Protein Calculator | Fat Intake Calculator

Types of Carbohydrates

Carbohydrates are one of three primary macronutrients that provide energy, along with fats and proteins. 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 risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled amounts.1

The three main types of carbohydrates are sugar, starch, and fiber:

Generally, complex carbohydrates have greater nutritional benefit than simple carbohydrates. Added sugars 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 the carbohydrates necessary for the body to function, along with many other nutrients it can use. Complex carbs also digest more slowly, allowing a person to fell 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, potentially leading to weight gain and diabetes since they tend to be easier to consume in excess.2

  1. Mayo Clinic. "Carbohydrates: how carbs fit into a healthy diet." Nutrition and healthy eating. Last modified Feb. 07, 2017.
  2. Healthline. 2015. "Simple Carbohydrates vs. Complex Carbohydrates."