Carbohydrate Intake Calculator

Find Your Ideal Macros

Carbohydrate & Fat Intake Calculator – Find Your Ideal Macros

Want to know how much carbohydrate and fat you should eat per day? Our Carb and Fat Intake Calculator helps you determine your personalized daily macronutrient needs based on your body weight, activity level, age, gender, and fitness goals—whether you’re aiming to lose weight, build muscle, or maintain a healthy lifestyle.

This tool uses your calorie needs and splits them into optimal macronutrient targets, giving you a clear idea of how many grams of carbs, fats, and protein you should consume daily.

🔢 What It Calculates:

  • Daily carbohydrate intake (in grams & %)

  • Daily fat intake (in grams & %)

  • Optional protein intake and caloric breakdown

  • Macronutrient split for different goals (e.g., low-carb, balanced, high-protein)

  • Support for both metric and imperial units

🌟 Key Features:

  • Custom macro breakdowns based on your fitness goal

  • Supports keto, low-carb, balanced, and high-carb diets

  • Easy-to-use interface, mobile-friendly design

  • Backed by science-based nutritional formulas

Carb calculator

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged

    • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30

      • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.