Carbohydrate Intake Calculator

What is Carbohydrate Intake?

Carbohydrates are one of the three essential macronutrients your body needs to produce energy. They are broken down into glucose, which is the primary energy source for your brain and muscles. The amount of carbohydrates you need depends on your age, gender, activity level, and overall goals.

How is Carbohydrate Intake Calculated?

Carbohydrate intake is calculated as a percentage of your Total Daily Energy Expenditure (TDEE). Typically, 45-65% of your TDEE is allocated to carbohydrates.

Carbohydrate Intake (grams) = (TDEE × Carb%) ÷ 4

Example Calculation

Inputs:
  Gender: Male
  Age: 24
  Height: 170 cm
  Weight: 65 kg
  Activity Level: Moderate (Exercise 4–5 times/week)

Step 1: Calculate BMR
  BMR = 88.362 + (13.397 × 65) + (4.799 × 170) - (5.677 × 24)
      = 1600 kcal/day

Step 2: Calculate TDEE
  TDEE = BMR × Activity Multiplier (1.55 for Moderate)
      = 1600 × 1.55
      = 2480 kcal/day

Step 3: Calculate Carbohydrate Intake
  Carbs = 45–65% of TDEE
        = (2480 × 0.45) ÷ 4 to (2480 × 0.65) ÷ 4
        = 279 g/day – 403 g/day

Carbohydrate Intake Based on Activity

Learn more at HealthOne