Understanding Your Carbohydrate Needs

Carbohydrates, often called "carbs," are one of the three essential macronutrients, alongside protein and fat. They are the body's primary and preferred source of energy. When you eat carbs, your body breaks them down into glucose, which fuels everything from a walk around the block to intense exercise and brain function.

Why Calculate Your Carb Intake?

The optimal amount of carbohydrates can vary greatly from person to person, depending on activity level, health goals, and personal preferences. Calculating a specific target helps you:

• Fuel Performance: Athletes and highly active individuals need more carbs to replenish glycogen stores and maintain energy. Proper fueling is key to improving your speed, which you can track with our Pace Calculator.
• Manage Weight: Some people find that controlling carbohydrate intake helps with appetite regulation and weight loss.
• Support Specific Diets: Following a low-carb or ketogenic diet requires precise carb tracking. For a more comprehensive look at all three macros, you can use our Macro Calculator.

How This Calculator Determines Your Target

Our tool uses a reliable two-step process to give you a personalized recommendation:

1. It Calculates Your Total Energy Needs: First, it determines your Total Daily Energy Expenditure (TDEE)—the total calories you burn in a day. This is based on your personal stats and activity level. To see just this part of the calculation, visit our Calorie Calculator.
2. It Allocates Carbohydrates: Based on the carbohydrate level you select (Standard, Low-Carb, etc.), it dedicates a specific percentage of your total calories to carbohydrates and converts that number into a daily gram target.