Carbohydrate Calculator
🍞 Glycogen & Performance Nutrition
Carbohydrate Calculator
Calculate your optimal daily carbohydrate intake based on your activity, fitness goal, and total calorie target. Includes fiber recommendations and food sources.
Calculation Method
Fitness Goal
Daily Carbohydrate Target
281–344g / day
1124 – 1376 kcal from carbohydrates
Minimum
281g
Recommended
313g
Daily Fiber
35g
For Maintenance, target 313g carbs/day. Aim for at least 35g fiber (14g per 1,000 kcal per USDA guideline).
Carb-Rich Food Sources to Hit 313g
🍚×11.2
White Rice (100g cooked)
28g carbs
🥣×11.6
Oatmeal (40g dry)
27g carbs
🍞×20.9
Whole Wheat Bread (1 slice)
15g carbs
🍌×11.6
Banana (1 medium)
27g carbs
🍠×15.7
Sweet Potato (100g)
20g carbs
🍝×12.5
Pasta (100g cooked)
25g carbs
Glycemic Timing Guide
Pre-Workout (1–2h before)
Complex carbs: oatmeal, brown rice, banana
During (>60 min session)
Fast carbs: energy gels, sports drink
Post-Workout (30 min after)
Simple carbs: white rice, fruit juice, honey
Rest of Day
Low-GI whole grains, vegetables, legumes
How many carbs should I eat per day?▾
The USDA recommends 45–65% of daily calories from carbohydrates for most adults. Athletes may need 6–10g per kg of body weight on heavy training days. Ketogenic diets restrict carbs to under 50g/day.
What is the difference between simple and complex carbohydrates?▾
Simple carbs (sugars, white rice, fruit) are rapidly digested and provide quick energy. Complex carbs (whole grains, legumes, vegetables) digest slowly, providing sustained energy and fiber.