Carb Calculator: How Many Carbs Do You Need a Day?
Get your daily carbohydrate target in grams for weight loss, maintenance or muscle gain, by diet style or by how hard you train.
How many carbs should you eat a day?
There is no single right number. Official guidelines suggest getting 45–65% of calories from carbohydrates, with a minimum of 130 g a day for adults. But many people do well on less, especially if they’re trying to lose weight and aren’t training hard.
The two biggest factors are your total calories and how active you are. Someone running 50 miles a week needs far more carbs than someone with a desk job.
Carbs per day for exercise and sport
| Training load | Carbs per kg | Example: 70 kg (155 lb) |
|---|---|---|
| Light (low intensity, skill-based) | 3–5 g/kg | 210–350 g |
| Moderate (about 1 hour a day) | 5–7 g/kg | 350–490 g |
| High (1–3 hours a day, endurance) | 6–10 g/kg | 420–700 g |
| Very high (4–5+ hours a day) | 8–12 g/kg | 560–840 g |
These sports nutrition targets are for athletes training seriously. For general fitness and fat loss, the percentage-based numbers in the calculator are usually more realistic.
Best carb sources
Eat mostly
- Oats, brown rice, quinoa, wholegrain bread
- Potatoes and sweet potatoes
- Beans, lentils, chickpeas
- Fruit and vegetables
Limit
- Sugary drinks and juice
- Sweets, pastries and biscuits
- White bread and refined cereals
- Sugary sauces
When to eat your carbs
A carb-rich meal 1–3 hours before hard sessions improves performance.
Carbs plus protein help refill glycogen and recover, especially with twice-daily training.
For most people, total daily carbs matter far more than exact timing.
Carb calculator FAQs
How many carbs should I eat to lose weight?
Most people lose weight well on 100–200 g of carbs a day within a calorie deficit. Lower-carb diets aren’t required; total calories matter most.
Is 100 g of carbs a day low carb?
Yes, 100 g is generally considered low carb for most adults. Keto is usually 20–50 g of net carbs.
Do I count total carbs or net carbs?
For general diets, total carbs is fine. On keto or very low-carb diets, many people count net carbs (total minus fibre).
Can I eat carbs at night?
Yes. Eating carbs in the evening doesn’t cause fat gain by itself; your total daily calories do.