Result: 0 Calories
It is recommended that carbohydrates comprise 40-75% of daily caloric intake.
*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:
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.
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.
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.
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 = (9.99 x Weight [kg]) + (6.25 x Height [cm]) - (4.92 x Age [years]) - 161
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
BMR = 699.3 + 1000 – 167.28 − 161
BMR = 1371.02
So, approximately 1371 calories are my daily minimum calorie requirement.
The activity types include:
Sedentary (desk job, little or no exercise)
Lightly active (1-3 days/week of light physical exercise or sports)
Moderately active (6-7 days per week of moderate exercise or sports)
Very active (hard exercise every day, or exercising twice per day)
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.
Sedentary = BMR × 1.2
Lightly active = BMR × 1.375
Moderately active = BMR × 1.55
Very active = BMR × 1.725
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:
The following table provides insight on how many calories to add or subtract depending on your goal:
Calculate as per your need
Planning a pregnancy! Use an Ovulation Calculator to help identify the most fertile window for your pregnancy
Focused on shedding weight the healthy way! Use BMR Calculator to know the number of calories to cut out on a daily basis
Concerned with your kidney health! Use a GFR Calculator, one of the best indicators of kidney function
Body Fat Calculator
Feeling overweight! Use Body Fat calculator, an extremely convenient method that does not need special equipment
Ideal Body Weight Calculator
Want to know the right weight for your Height! Use Ideal body Weight calculator to know what’s the healthy weight as per your height
Are you underweight or overweight! Use BMI Calculator to find out the optimal weight with respect to your height
Want to predict your menstrual cycle! Use Period Calculator to help you know your next period date
Planning a family! Use Pregnancy Calculator to know what stage of pregnancy you are and your estimated due date
Want to know how much protein to consume daily! Use Protein Calculator to find out how much protein is recommended for daily intake
Read by the Popularity Meter
Are you looking for a simple and delicious way to improve your health and nutrition? Look no further than brown rice! Although it is not as popular as its white counterpart, this brown grain is packed with nutrients, and there are a multitude of benefits to eating brown rice. From brown rice benefits for weight […]
Are you ready to add a pop of colour and nutrition to your meals? Look no further than the humble carrot! These root vegetables are not only delicious but also pack a punch when it comes to health benefits. From promoting healthy eyesight to boosting your immune system, here are five wonderful health benefits and […]
Carbohydrates are a macronutrient. It is the primary source of energy for your body. Carbohydrates are of three types–starches (complex carbohydrates), sugars, and fibre. Your body requires all three types of carbohydrates in varying proportions. You should pay attention to the proportion of each type of carbohydrate you consume, as it significantly impacts your health. […]
Banana is a well-accepted fruit by all due to its affordability and accessibility throughout the year. Banana shakes are not only appealing but also offer an array of health benefits. In this pace-driven era, a banana shake is an ideal choice for breakfast as it comes up with adequate proteins, vitamins, dietary fiber, and minerals. […]
The humble chickpeas, also called garbanzo beans, have been consumed and cultivated in the Middle East since time immemorial. There are various types of chickpeas including black chickpeas and other varieties. They have a specific texture and taste, while containing various nutrients, vitamins, fiber and minerals. The protein in Chana, as chickpeas are also called, […]
Table of Contents Importance of Protein and Carbohydrates in Your Diet Top 6 Benefits of High Protein Low Carb Breakfast or Snacks Top 3 Risks of High Protein Low Carb Diets Top 9 High Protein Low Carb Breakfast or Snacks for Consumption Top 7 Foods to Avoid Top 4 Supplements to Increase Protein Intake Low-Carb […]
The keto diet, or the ketogenic diet, is one of the most followed weight-loss diets in today’s world. The keto diet is characterized by a low carbohydrate intake and a high fat and protein intake. The health benefits of the keto diet plan are not only limited to weight loss, and there are multiple other […]
Today, Keto diet has become one of the most popular diets to lose weight. The keto diet is specifically designed for low intake of carbohydrates and high intake of fats and proteins. Mushrooms are a lovely vegetable that is loved by everyone. Mushrooms are one of the most flexible food items, and they are an […]
Nowadays, following a keto diet has become a trend. Everyone around seems to be following the keto formula to achieve their fitness and health goals. But why shouldn’t they try this diet? It provides immense health benefits and works towards making the body lose weight. Multiple researchers have proven that a keto diet can benefit […]
Carb Calculator FAQ'S
Join 2,00,000+ subscribers who get personalised health tips in their inbox