Carbohydrate Calculator

The Dietary Guidelines suggest 45–65% of calories from carbohydrate for most people — about 225–325 g on a 2,000-calorie diet. Low-carb diets use roughly 10–25% (50–125 g), and keto often under 50 g. This calculator converts your chosen percentage into grams.

Carbohydrate provides 4 calories per gram, so grams = carb calories ÷ 4. If 50% of a 2,000-calorie diet is carbs, that is 1,000 carb calories ÷ 4 = 250 g of carbs per day.

Low-carb typically means under 25% of calories (or under ~130 g/day); moderate is roughly 45–55%; high-carb is 60%+ and suits endurance athletes. The best split depends on your goals, activity, and how your body responds.

Aim for about 14 g of fiber per 1,000 calories (25–38 g/day for most adults) from whole grains, fruit, and vegetables. Keep added sugar under 10% of calories. This tool shows both targets based on your intake.

No. Net carbs = total carbs − fiber − (often) sugar alcohols, and are used mainly on low-carb and keto diets to estimate the carbs that affect blood sugar. Nutrition labels list total carbs; this calculator works with total carbohydrate.