Carb Calculator
Calculate your optimal daily carbohydrate intake for any diet type
Your Information
Moderate carb (130-250g) - Balanced approach, sustainable long-term
Daily Carb Target
0g
total carbs per day
Minimum0g
Maximum0g
Per Meal (4 meals)0g
Nutrition Context
Daily Carbs0g
Carb Calories0 kcal
% of 2000 cal diet0%
Carb Timing Tips
- • Time carbs around workouts
- • Prioritize complex carbs
- • Include fiber-rich foods
- • Save simple carbs for post-workout
Carbohydrate Sources by Diet Type
Keto-Friendly
Leafy Greens
1-2g net carbs/cup
Avocado
2g net carbs/100g
Cauliflower
3g net carbs/cup
Berries
5-8g net carbs/100g
Low-Carb
Sweet Potato
20g carbs/100g
Beans
15g carbs/100g
Quinoa
21g carbs/100g
Lentils
20g carbs/100g
Moderate Carb
Brown Rice
23g carbs/100g
Oatmeal
27g carbs/100g
Whole Wheat Bread
12g carbs/slice
Banana
23g carbs/100g
High-Carb (Athletic)
White Rice
28g carbs/100g
Pasta
25g carbs/100g
Bagel
50g carbs/bagel
Dates
75g carbs/100g
Carb Cycling & Timing Strategies
Standard Approach
- • Same carbs every day
- • Easiest to follow
- • Best for beginners
- • Consistent energy levels
- • Simplifies meal planning
Carb Cycling
- • High carb: Training days
- • Low carb: Rest days
- • Optimize fat loss & performance
- • Requires planning
- • Advanced technique
Workout Timing
- • Pre-workout: 1-2 hours before
- • Intra-workout: If > 90 min
- • Post-workout: Within 2 hours
- • Simple carbs post-workout OK
- • Replenish glycogen stores
Related Calculators
Explore more calculators to solve your calculation needs
