Carbohydrate Calculator
Work out your daily carbohydrate target in grams from a calorie goal, with the recommended 45–65% range and a fiber target. Calculates in your browser.
Daily carbohydrate
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Show the math
Carbohydrate provides 4 calories per gram, so:
carb grams = (calories × share%) ÷ 4
The 2020–2025 Dietary Guidelines for Americans put the acceptable range at 45–65% of calories, and fiber at about 14 g per 1,000 calories. Most people do well in the middle of the range; favor fiber-rich whole-food carbs over refined sugar.
What this does
A carbohydrate calculator turns a daily calorie goal into grams of carbs. It shows the recommended range — 45% to 65% of calories — the grams at your chosen share, and a daily fiber target.
How to use it
- Enter your daily calorie target.
- Pick the share of calories from carbs (45–65% is typical).
- Read the carbohydrate grams and the recommended range.
- Aim for the fiber target as part of your carbs.
How it works
Carbohydrate provides 4 calories per gram, so the gram target is the carb share of your calories divided by 4. The Dietary Guidelines put the acceptable range at 45–65% of calories, and fiber at about 14 g per 1,000 calories.
Carb grams = (calories × share) ÷ 4
Understanding your result
Most people do well in the middle of the 45–65% range; endurance athletes lean higher, while lower-carb diets sit below it. Prioritize fiber-rich whole-food carbs — vegetables, fruit, legumes, and whole grains — over refined sugar.
Example
On 2,000 kcal at 50%, that is 250 g of carbs, within a 225–325 g recommended range, plus about 28 g of fiber.
Sources & methodology
- USDA, Dietary Guidelines for Americans, Carbohydrate and fiber recommendations
Last updated .
Frequently asked questions
How many carbs should I eat per day?
The Dietary Guidelines recommend 45–65% of your calories from carbohydrate. On 2,000 kcal that is roughly 225–325 g per day, adjusted to your goal and activity.
How does this differ from the macro calculator?
The macro calculator splits calories across protein, carbs, and fat together. This tool focuses on carbohydrate, showing the recommended range and a fiber target.
Is my data stored?
No. Everything is calculated locally in your browser.
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