Carb Calculator
Work out how many grams of carbohydrate to eat per day for standard, moderate, low-carb or keto eating. Example: on 2,000 calories, the standard 45 to 65% range is 225 to 325 g per day.
Show steps
How to use the Carb Calculator
- Enter the values in the fields.
- Press Calculate to see the result with the steps shown.
Formula and method
Carbohydrate (g) = daily calories x carb share / 4. Standard range is 45 to 65% of calories (Dietary Guidelines AMDR).
Carb needs at common calorie levels
| Calories | Standard 45 to 65% | Low-carb 10 to 25% | Keto under 10% |
|---|---|---|---|
| 1500 | 169 to 244 g | 38 to 94 g | Under 38 g |
| 1800 | 203 to 293 g | 45 to 113 g | Under 45 g |
| 2000 | 225 to 325 g | 50 to 125 g | Under 50 g |
| 2500 | 281 to 406 g | 63 to 156 g | Under 63 g |
| 3000 | 338 to 488 g | 75 to 188 g | Under 75 g |
Carbs in common foods
| Food | Carbs (g) |
|---|---|
| Slice of bread | 15 |
| Medium banana | 27 |
| 1 cup cooked rice | 45 |
| 1 cup cooked pasta | 43 |
| Medium apple | 25 |
| 1 cup milk | 12 |
Choosing better carbs
Prioritize vegetables, fruit, beans, whole grains and dairy, and limit sugary drinks and refined snacks. Fiber-rich carbs digest slowly and keep blood sugar steadier.
Cautions
This calculator gives estimates for education and planning, not medical advice. Check with your doctor before major changes to diet, exercise or medicines, especially if you have a medical condition.
Frequently asked questions
How many carbs should I eat a day?
About 225 to 325 g on 2,000 calories under standard guidelines.
How many carbs for weight loss?
Calories matter most; some people prefer 100 to 150 g.
How many carbs is low-carb?
Under about 130 g a day.
How many carbs is keto?
Typically 20 to 50 g.
Do carbs have 4 calories per gram?
Yes.
Do I count net carbs?
Net carbs = total carbs minus fiber.
Sources
- Dietary Guidelines for Americans 2020 to 2025
- Institute of Medicine: Dietary Reference Intakes for macronutrients
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