How many carbs should I eat per day?

The Dietary Guidelines recommend 45–65% of total calories from carbohydrates. For a 2,000 kcal diet, that's 225–325g per day.

Are low-carb diets effective?

Low-carb diets (under 130g/day) can be effective for weight loss and blood sugar management. However, they may not suit endurance athletes who need glycogen stores.

What's the difference between simple and complex carbs?

Simple carbs (sugar, white bread) digest quickly and spike blood sugar. Complex carbs (whole grains, vegetables) provide sustained energy and more fibre.

Do I need carbs to build muscle?

Yes. Carbohydrates fuel resistance training and replenish muscle glycogen. Most bodybuilders consume 40–60% of calories from carbs during bulking phases.

How does activity level affect carb needs?

Sedentary individuals need fewer carbs (3–5g/kg), while endurance athletes may need 7–12g/kg to fuel training and recovery.

Carbohydrate Calculator

Calculate your optimal daily carbohydrate intake based on your TDEE, activity level, and dietary goals.

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