Turn your daily calorie target into grams of carbohydrate, using a low, moderate or high share of energy — with grams per kilogram and per meal.
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Enter your daily calorie target and choose a carb ratio; weight is optional and only adds grams per kilogram.
Grams use 4 kcal per carbohydrate gram. The 45–65% band follows the IOM range; the low 40% preset sits just below it for lower-carb eating. Educational estimate, not medical advice.
Carbs per day ≈ 275 g/dayEducational estimate, not medical advice. Converts your calorie target into grams of carbohydrate using the IOM range of 45–65% of energy and 4 kcal per gram. Instant, no account.
✚ Results are for informational purposes and do not replace medical advice. For health decisions, consult a doctor.
Carbs supply 4 kcal per gram. Multiply your daily calories by the chosen carb share, then divide by 4 to get grams per day:
At 2,000 kcal on a moderate 50% ratio: (2,000 × 50%) ÷ 4 = 250 g of carbs a day — about 3.6 g per kg at 70 kg and ≈ 63 g per meal across four meals.
Multiply your daily calories by the carb share and divide by 4, since carbs give 4 kcal per gram. At 2,000 kcal and a moderate 50%, that is (2,000 × 50%) ÷ 4 = 250 g a day.
This tool uses 40% of energy for low, 50% for moderate and 60% for high. Higher ratios suit endurance and heavy training loads; lower ratios suit lower-carb or fat-loss approaches.
Every gram of carbohydrate supplies about 4 kcal. So grams equal the carbohydrate calories divided by 4 — for example 1,000 carb kcal ÷ 4 = 250 g.
The US Institute of Medicine sets an Acceptable Macronutrient Distribution Range of 45–65% of energy from carbohydrate for adults. The moderate and high presets sit inside it; the low preset is just below for lower-carb eating.
Divide the daily grams by your weight in kg. At 250 g and 70 kg that is about 3.6 g/kg — many active people aim for roughly 3–5 g/kg, and endurance athletes more.
The per-meal figure simply divides the daily grams by four meals as a guide. You can shift more carbohydrate around training or larger meals; total daily intake matters most.