Health & Fitness
Carbohydrate Calculator
Find how many grams of carbs to eat per day from your calorie target and the approach you follow — standard, lower-carb or endurance — with your fibre target and added-sugar limit.
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Daily carbohydrate
225–325 g
45–65% of your calories
Fibre target
28 g
Added sugar limit
50 g
How to use the carbohydrate calculator
Enter your daily calorie target and pick the approach that matches your diet. The calculator shows your carb range in grams, the share of calories it represents, and your fibre and added-sugar targets. If you do not know your calorie needs, the Calorie Calculator works them out from your body and goals.
How carbs are worked out
carbs (g) = calories × carb % ÷ 4
Example. On 2,000 calories at the standard 45–65%, carbohydrate works out to 900–1,300 calories — about 225–325 g a day at 4 calories per gram. Most of it should be whole-food carbs that bring fibre with them.
Frequently asked questions
Dietary guidelines suggest carbohydrates make up about 45–65% of your calories. On 2,000 calories that is roughly 225–325 g of carbs a day. Lower-carb and endurance diets sit outside that band — the calculator lets you pick the approach that fits you.