Carbohydrate Calculator

Free Online Carbohydrate Calculator

Estimate your daily carbohydrate needs with this Carbohydrate Calculator. Ideal for nutrition planning and fitness goals.

What are Carbohydrates?

Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the bodys main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).

Types of Carbohydrates

Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides). The three main types of carbohydrates are:

• Sugars: The simplest form, found in fruits, dairy, and processed foods like candy and beverages.
• Starches: Complex carbohydrates found in beans, vegetables, and grains.
• Fibers: Complex carbohydrates in fruits, whole grains, vegetables, and beans, essential for digestion.

Complex carbohydrates have greater nutritional benefits than simple carbohydrates, often called "empty carbs." Fiber-rich foods like fruits, vegetables, and whole grains provide sustained energy and support weight control.

How Many Carbs Should I Eat?

The Institute of Medicine recommends a minimum of 130 grams of carbohydrates daily for adults. Other sources suggest 40-75% of daily caloric intake. Good carbs (whole grains, vegetables, fruits, beans) are better than refined carbs (white bread, sugary drinks). Fiber is essential for digestion and health.

Good carbs: Low/moderate calories, high nutrients, high fiber, low sodium/saturated fats.
Bad carbs: High calories, low nutrients, refined sugars/grains, low fiber.