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Carb Calculator

Age Years

25

Height

weight Kgs

70

protein_calculator_activity_level

Activity Level

Result: 0 Calories

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

Goal
Daily Calorie Allowance
40%*
55%*
65%*
75%*
Weight Maintenance
0 Calories
0 grams
0 grams
0 grams
0 grams
Lose 0.5 kg/week
-500 Calories
-50 grams
-69 grams
-81 grams
-94 grams
Lose 1 kg/week
-1000 Calories
-100 grams
-138 grams
-163 grams
-188 grams
Gain 0.5 kg/week
500 Calories
50 grams
69 grams
81 grams
94 grams
Gain 1 kg/week
1000 Calories
100 grams
138 grams
163 grams
188 grams

*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.

Overview -
Carb Calculator

Carbohydrates are macronutrients (main nutrients required in large quantities in the diet to provide energy and support general health), just like fats and proteins. They can be found in almost all of our foods in various forms, such as starches, sugars, or fibres. You can commonly find them in potatoes, bread, pasta, milk, and cookies.

We can categorise them as follows:

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Simple Carbohydrates: They are easy to digest due to their simple chemical structure. They provide you with plenty of energy, but you will soon be hungry again. For example, breads and cookies.

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Complex Carbohydrates: These carbohydrates are made of complex chains molecules. They are believed to be healthier and will keep you fuller for longer. For instance, brown rice, oats, and legumes.

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Fibres: These are non-digestible carbohydrates and lignin that cannot be broken down completely by digestive enzymes. Foods rich in dietary fibre and whole grains may help reduce the risk of death along with colon cancer, coronary heart disease, and diabetes type 2.

overview_carb

How to calculate Carbohydrate(carb) intake?

You can estimate your carbohydrate intake at home by using a carb intake calculator. It is the most convenient option because no special tools or a longer appointment with a specialist are required for this.

A carbohydrate calculator is a tool that can assist you in tracking and managing your carbohydrate intake. Remember that no carb calculator, regardless of its complexity, can replace a visit to the doctor. To calculate your carb intake, you will need the following information:

To calculate your carb intake, you will need the following information:

Basal metabolic rate (BMR)

bmr_female

For Women
BMR = (9.99 x Weight [kg]) + (6.25 x Height [cm]) - (4.92 x Age [years]) - 161

bmr_male

For Men
BMR = (9.99 x Weight [kg]) + (6.25 x Height [cm]) - (4.92 x Age [years]) + 5

For example, I am a 34-year-old woman with a weight of 70 kg and a height of 160 cm. Here is my BMR:

BMR = 9.99 x 70 + 6.25 x 160 - 4.92 x 34 -161

= 699.3 + 1000 – 167.28 − 161

= 1371.02

So, approximately 1371 calories are my daily minimum calorie requirement.

activity_carb

Activity factor

The activity types include:

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Sedentary (desk job, little or no exercise)

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Lightly active (1-3 days/week of light physical exercise or sports)

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Moderately active (6-7 days per week of moderate exercise or sports)

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Very active (hard exercise every day, or exercising twice per day)

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Extra-active (hard exercise two or more times per day, or training for a marathon or triathlon)

Choose the activity type you have based on the above-mentioned activity level descriptions.  Then, multiply the below-mentioned values by the BMR calculated as per your level of activity.

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Sedentary = BMR × 1.2

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Lightly active = BMR × 1.375

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Moderately active = BMR × 1.55

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Very active = BMR × 1.725

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Extra active = BMR × 1.9

Now, once you have done this, use the carbohydrate calculator formula to calculate your carbohydrate (carb) intake. Here is the carb intake formula:

Carbohydrate intake calculator (grams)= (BMR × Activity Multiplier)/4 in grams

How many Carbohydrates should I consume per day?

There is no hard and fast rule for how many carbs you should consume per day; however, it is recommended that carbohydrates make up 40%-75% of your daily calorie intake.
For example, with light exercise, BMR is 1487 calories.

Calories needed to maintain the weight= 1487 × 1.375 = 2044.6 calories.

40% intake of total calories coming from carbohydrates = 40% of 2044.6 = 817.85 calories.

60% intake of total calories coming from carbohydrates = 60% of 2044.6 =1226.76 calories.

This implies that if the total calories required to maintain the weight are 2044.6 and you wish to consume 40% of the total calorie intake as carbohydrates, you would need 817.85 calories from carbs. Similarly, you will need 1226.76 calories from carbs if you wish to consume 60% of your total calorie intake from carbohydrates.

Please note: These percentages hold true to calories. If you need to convert the recommended number of kilocalories in carbohydrates to grams, use the following equation:

4 kcal = 1 grams (gms)

As a result, in grams, 40% of total calories from carbohydrates = 817.85/4= 204 grams, and 60% of total calories from carbohydrates = 817.85/4= 306 grams.

Once you have calculated your total carbohydrate calories, adjust the calorie count to meet your goals:

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Weight maintenance

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Weight gain

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Weight loss

The following table provides insight on how many calories to add or subtract depending on your goal:

Weight loss/gain
Calories/daily
To lose 0.5 kg/week
Total calories (weight maintenance) - 500 calories
To lose 1 kg/week
Total calories (weight maintenance) - 1000 calories
To gain 0.5 kg/week
Total calories (weight maintenance) + 500 calories
To gain 1 kg/week
Total calories (weight maintenance) + 1000 calories
carbohydrate_carb

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