Carbohydrate Intake Calculator
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Carbohydrates are the ideal source of energy for the body for its many activities or processes.

Carbs allow for optimal muscle growth and burning of fat if done at the right proportions.

Everything we do throughout our day relies on the energy from carbohydrates we get through the diet, or through carbs, we make in the body from other sources.

These macronutrients are going to be the fuel we use as we workout and they are going to allow every cell to function, even the brain.

This carb calculator will allow you to get the proper recommendations for a diet that is filled with a moderate level of carbohydrate intake, so that fat loss and muscle gains are at a great general level.

Someone more used to the average diet in the united states may find the number to be extremely low and harder to follow, so the number can be adjusted a bit.

For these adjustments, it is ideal that you use our macro calculator on PTpioneer to adjust the percentages a little more closely.

To use this calculator below, make sure you enter your age, sex, height, weight, fitness goal, and activity level.

How Is The Daily Protein Recommendation Calculated?

This Carbohydrate Calculator uses the Mifflin St Jeor equation, which most nutritionists, dietitians, and fitness professionals consider to be the gold standard for finding BMR, or basal metabolic rate.

The formula for BMR is:

  • For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
  • For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Next, the calculator uses the result of the BMR formula and multiplies it by the chosen activity level to get the total calories needed to maintain your body weight. Here are the numbers:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

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The total amount of calories required will then be adjusted by your goal selected in the calculator.

  • For weight loss, the calories are reduced by 10 – 20%.
  • For weight gain, there will be an additional 500 calories added to the product of the equation.
  • For maintenance of weight, we will not change the end result.

To find the grams of carbs we need within our days, you just need to take the percentage of carbs that are recommended in the diet, typically this is 40%, and multiply it by your total calories. This could be changed a lot depending on your diet and activity type.

This percentage has been found to keep up well with the carbohydrate needs that are associated with activity while ensuring you can continue physical activity effectively.

If you had a recommended daily calorie intake of 2,000 calories, then you would take 40 percent of that, which is 800 calories.

With the 800 calories, you would divide by the four calories found in every gram of carbohydrate, which equals out to 200 grams of carbohydrate needed each day.

You can also use our macro calculator page to see the rest of the macros and how they fit into your diet.

Are Carbohydrates Unhealthy?

The simple answer is no. Carbohydrates have been thought of as bad and avoided or just reduced to a very low level.

The truth is, carb intake is completely healthy when it is not excessive, as these are less filling than other macronutrients.

It also doesn’t help that many people take in these calories in the form of liquids and other easy to ingest and non-filling ways.

There is also a significant problem that exists with added sugars in the food that the average American eats these days.

This makes the number of carbohydrates skyrocket for the general population. This is where a calculator for the proper amount of carbs comes in handy.

So, carbohydrates are not by any means unhealthy, they just are very easy to get in excess amounts, quickly.

It is definitely the easiest of the three macronutrients to overconsume.

With carbohydrates, more so than other macronutrients, there may be some optimal timings before, during, and after a workout. These timings will allow people to get energy and regenerate the stores of glycogen that are kept in the body.

Eating carbs in the evening is also often a good idea, even though most people think the contrary. If more of your daily carbs are eaten at night, studies have shown that you may be able to optimize your hormones and lose fat.

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Which Carbohydrates Are Best For Building Muscle And Weight Loss?

Complex carbs are the best kind of carbs to fuel your day, especially when these come from whole foods. and whole grains.

The complex carbs will break down over a greater time period and allow for blood sugar levels to remain constant and not spike up and down.

Some excellent complex carbs would be food items like sweet potatoes, brown rice, fruit, and starches. They also have another valuable carb, which is fiber.

Fiber is a healthy form of carbohydrates that does not add to the calories we take in, but it does allow for better health from digestion and other minor dietary conditions.

Simple carbs are not quite as healthy, but they can have their own place. For example, it can be a good idea to have the quick digesting carbs known to spike the blood sugar when you have just finished training or exercise sessions.

The sugar from simple carbs is seen to go to the muscle more quickly and this allows you to heal up and be ready to go sooner.

How Can I Find The Amount Of Carbs In Food?

Carbohydrate levels are found in the nutrition labels, and with these, you can also utilize a food scale to get the closest estimates.

The grams of carbohydrates and other macronutrients are all found on the backs of food items, and these should always be paid attention to in the grocery stores and on menus.

Make sure that you are familiar with weighing food at home to find the most accurate numbers and eliminate the need for guesswork.

We hope that this Carbohydrate Intake Calculator has helped you with your fitness and nutrition goals.

Make sure that you check out the other health calculators that are found here on PTPioneer!

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