Carbohydrate Calculator

Understanding Carbohydrates

Carbohydrates are one of the three main macronutrients (along with protein and fat) that provide energy to your body. They are found in foods like grains, fruits, vegetables, and dairy products.

Types of Carbohydrates

• Simple carbs: Quickly digested sugars (found in fruits, milk, sweets)
• Complex carbs: Slower-digesting starches (found in whole grains, legumes, vegetables)
• Fiber: Indigestible plant material that supports digestive health

What Are Net Carbs?

Net carbs are calculated by subtracting fiber (and sometimes sugar alcohols) from total carbohydrates. This is particularly important for low-carb and ketogenic diets where fiber doesn't significantly impact blood sugar levels.

Formula: Net Carbs = Total Carbohydrates - Dietary Fiber

Recommended Daily Intake

The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of total daily calories. However, this varies based on individual health goals:

• Standard diet: 225-325g carbs (based on 2000 calorie diet)
• Low-carb diet: 50-150g carbs
• Ketogenic diet: 20-50g net carbs