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Carbohydrate Calculator
Work out how many grams of carbohydrate fit into your daily calorie target.
About the Carbohydrate Calculator
Work out how many grams of carbohydrate fit into your daily calorie target.
How to use the Carbohydrate Calculator
- Enter your Daily Calories and your Fiber Goal (g).
- Press Calculate.
Formula and method
Carbohydrates provide 4 calories per gram. Health guidelines commonly suggest 45% to 65% of calories from carbs.
Worked example
On 2,000 calories, 50% from carbs is 1,000 calories, which is 250 g of carbohydrate.
When to use the Carbohydrate Calculator
- Planning daily carbohydrate intake for weight management or sport.
- Adjusting carbs for a higher or lower training day.
- Checking whether your diet meets its fibre goal.
Common mistakes to avoid
- Cutting carbohydrates far below what your activity needs.
- Counting only sugary foods and forgetting bread, rice and fruit.
Tips
- Choose whole grains, fruit, vegetables and legumes over refined sugars.
- Individual needs vary. A dietitian can help if you have a medical condition.
Frequently asked questions
How many calories are in a gram of carbohydrate?
Four.
How much fibre should I eat?
Many guidelines suggest about 25 g a day for women and 38 g for men, or roughly 14 g per 1,000 calories.