Carbohydrate Calculator

Determines optimal carbohydrate requirements (grams per day) based on activity intensity and duration according to sports nutrition guidelines.

Nutrition & Diet• Dietary Guidelines & ISSN Recommendations

Calculate recommended daily carbohydrate intake based on athletic activity.

Weight20 – 350 kg

Athletic Activity & Intensity

Daily Carbohydrate TargetISSN Fuel

450 g/dayFuel Range: 375 – 525 g

Light / Skill Training (< 1 hr/day)225 – 375 g/day

Moderate Fitness (1 hr/day)375 – 525 g/day

Endurance Training (1–3 hrs/day)450 – 750 g/day

Extreme Endurance (> 4 hrs/day)600 – 900 g/day

Evidence-based estimations. Consult a physician for personalized guidance.

Clinical Formula & Calculation Standard

Official clinical definitions and validated mathematical models

Daily Carbohydrate Target (g) = Weight (kg) × Activity Multiplier (3.0 – 12.0 g/kg)

Carbohydrates are the primary substrate for high-intensity muscular work and central nervous system glycogen metabolism.

The Recommended Dietary Allowance (RDA) minimum carbohydrate intake for brain glucose requirements is 130 grams/day.
Endurance athletes training 1–3 hours/day require 6–10 g/kg body weight to replenish liver and skeletal muscle glycogen.

Determine daily caloric requirements to maintain, lose, or gain weight safely.

Calculate your Basal Metabolic Rate (BMR) - the calories burned at complete rest.

Compute your Total Daily Energy Expenditure (TDEE) based on activity and metabolic rate.