Carb Intake Calculator
Calculate your recommended daily carbohydrate intake based on calories, activity level, and fitness goals.
Your Details
kcal
Your total daily calorie intake
Total Daily Carbohydrates
250g
50% of calories (1000 kcal)
🌾Complex Carbs
188g
🍎Simple Carbs
63g
🥦Fiber Goal
28g
⚠️Sugar Limit
< 50g
Important Notes
- • Minimum RDA: 130g/day for brain function
- • Focus on whole grains, fruits, and vegetables
- • Limit refined and processed carbs
- • Time carbs around workouts for performance
Healthy Carbohydrate Sources
| Food | Type | Serving | Carbs (g) |
|---|---|---|---|
| Brown Rice | Complex | 1 cup cooked | 45g |
| Sweet Potato | Complex | 1 medium | 26g |
| Oatmeal | Complex | 1 cup cooked | 27g |
| Banana | Simple | 1 medium | 27g |
| Quinoa | Complex | 1 cup cooked | 39g |