1 g carbohydrate = 4 kcal. Carbs in common foods: 1 chapati ≈ 15 g · 1 cup cooked rice ≈ 45 g · 1 banana ≈ 27 g · 1 slice bread ≈ 13 g.
| Diet style | Share of calories | Carbs a day |
|---|---|---|
| Keto | 5% | 25 g |
| Low carb | 20% | 100 g |
| Moderate | 40% | 200 g |
| Standard (45–65%) | 50% | 250 g |
| High carb / endurance | 65% | 325 g |
Carbohydrates are your body's main source of energy. Health guidelines suggest that carbohydrates provide about 45–65% of your daily calories.
Enter your daily calorie target and the percentage from carbs to see your carbohydrate needs in grams.
| Total Daily Calories | 2,000 kcal |
| % of Calories from Carbs | 50% |
| Goal | Maintain weight |
| Daily carbohydrate target | 250 g a day |
| Recommended range (45–65%) | 225 – 325 g |
| Per meal (3 meals) | 83 g |
| Fibre target (14 g per 1,000 kcal) | 28 g a day |
| Added sugar limit (under 10% of calories) | 50 g (≈ 13 tsp) |
| Based on | 2,000 kcal for maintenance |
250 g a day; range 225 – 325 g.
Try this example →| Total Daily Calories | 2,200 kcal |
| % of Calories from Carbs | 40% |
| Goal | Lose weight (−500 kcal) |
| Daily carbohydrate target | 170 g a day |
| Recommended range (45–65%) | 191 – 276 g |
| Per meal (3 meals) | 57 g |
| Fibre target (14 g per 1,000 kcal) | 24 g a day |
| Added sugar limit (under 10% of calories) | 43 g (≈ 11 tsp) |
| Based on | 1,700 kcal for weight loss (−500 kcal) |
170 g a day.
Try this example →Choose whole grains, fruit, vegetables and pulses over refined sugar and white flour.
Not necessarily. Total calories matter most, and the right mix depends on your preferences and health.
Use the Daily Calorie Need Calculator, then adjust it for your goal.
45–65% of your calories, which is 225–325 g on a 2,000 kcal diet. Low-carb diets use under 130 g.
Many people do well on 100–150 g a day while keeping protein high; total calories matter most.