Carbohydrate Calculator
Calculate your daily carbohydrate needs and track macronutrient distribution
Personal Information
Activity Level
Goals
0.5 kg/week
Macronutrient Distribution
Carbohydrates 50%
Protein 30%
Fat 20%
Your Daily Nutrition Needs
Calories
2,000
kcal/day
Carbohydrates
250
grams/day
Protein
150
grams/day
Fat
67
grams/day
Macronutrient Distribution
Meal Planning Suggestions
Breakfast
~75g carbs
Examples: Oatmeal, whole grain toast, fruit
Lunch
~75g carbs
Examples: Brown rice, quinoa, sweet potatoes
Dinner
~75g carbs
Examples: Whole wheat pasta, legumes, vegetables
Remember to distribute your remaining 25g carbs across snacks based on your preference.