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Carb Calculator

Calculate your daily carbohydrate needs based on body weight, activity level, and fitness goal. Get gram targets, example food portions, and carb timing tips. Supports kg/lbs.

Daily Carbohydrate Calculator

Goal-adjusted · g/kg · Meal timing guidance

Units
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Daily Carb Target

Carbohydrates provide 4 kcal per gram and are the body's preferred fuel source for moderate-to-high intensity exercise. Optimal carb intake varies significantly by goal, activity, and individual metabolism — this calculator applies evidence-based ranges for each scenario.

Carbohydrate Reference Ranges by Goal

GoalCarb RangeExample (80 kg / 176 lbs)
Fat loss (cut)2–3 g/kg/day160–240 g/day
Maintenance3–5 g/kg/day240–400 g/day
Muscle gain (bulk)4–7 g/kg/day320–560 g/day
Endurance sport6–10 g/kg/day480–800 g/day

Carb Timing: Pre- and Post-Workout

While total daily carb intake is the primary determinant of performance and recovery, strategic timing can provide additional benefits. Pre-workout (30–90 min before): 30–60 g of moderate GI carbs (oats, banana, rice cakes) tops up glycogen and stabilises blood sugar during training. Post-workout (within 2 hours): 30–60 g of higher GI carbs combined with 30–40 g of protein accelerates glycogen resynthesis by 38–66% compared to protein alone, and enhanced insulin from carbs creates a more anabolic environment for muscle repair.

Frequently Asked Questions

For fat loss, aim for 2–3 g/kg body weight in carbs (160–240 g/day for an 80 kg person). This maintains enough glycogen to fuel weight training — critical for preserving muscle mass during a deficit. Avoid dropping below 100–120 g/day unless on a ketogenic diet, as very low carb combined with hard training dramatically impairs performance and recovery.
Carbohydrates are first stored as muscle and liver glycogen (300–500 g capacity). Only when glycogen stores are full does the body convert excess carbs to fat (de novo lipogenesis). In practice, this requires eating both above your total calorie needs AND above your glycogen replenishment needs. Simply eating carbs does not cause fat gain — only eating more total calories than you burn does. The "carbs make you fat" narrative is inaccurate when calories are controlled.
The Glycaemic Index (GI) measures how quickly a carbohydrate food raises blood glucose compared to pure glucose. For general health and fat loss, low-GI foods (oats, legumes, sweet potatoes) are preferred because they provide sustained energy and better satiety. For athletic performance, particularly around workouts, moderate-to-high GI carbs (white rice, banana, sports drinks) replenish glycogen faster. Unless you're diabetic or insulin resistant, GI matters less than total carb intake and food quality.
Ketogenic diets (<50 g carbs/day) can be effective for fat loss in sedentary or lightly active individuals, particularly those who find them easier to adhere to. However, for athletes doing moderate-to-high intensity training: (1) Performance drops significantly, especially for explosive and strength work; (2) Muscle glycogen is severely depleted; (3) Muscle gain is impaired. Most performance nutrition scientists recommend moderate carb diets for active individuals. Keto is a viable option for general population fat loss but not optimal for physique athletes.
Carb cycling (higher carbs on training days, lower carbs on rest days) is a logical and effective strategy used by many competitive athletes and physique competitors. It matches fuel to demand — more carbs when you need them (training days), fewer when you don't (rest days). This reduces overall calorie intake while maintaining training performance. However, the complexity added is often unnecessary for beginners — consistent moderate carb intake with solid training and protein intake produces excellent results without the complication.

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