Carbohydrate Calculator
How many grams of carbohydrates should you eat a day? Based on your calorie needs and dietary guidelines.
For healthy adults. These are estimates, not medical advice. Ask a doctor or dietitian about your own targets — especially if you are pregnant, have a health condition or are under 18.
How much carbohydrate
Example: with 2,594 kcal a day, 45–65% of energy from carbohydrates is 292–422 g. The RDA minimum for adults is 130 g a day, the average amount the brain uses.
Quality matters
Prefer whole grains, vegetables, fruit and legumes, and keep added sugars low — the WHO recommends less than 10% of energy. Adults should aim for about 25–38 g of fibre a day.
Frequently asked questions
How many carbs should I eat a day?
Most guidelines recommend 45–65% of your calories, which is 225–325 g on a 2,000 kcal diet.
How many carbs on a low-carb diet?
Low-carb diets usually mean under about 130 g a day; ketogenic diets often under 50 g.