Carbohydrate Calculator
Estimate the percentage of carbohydrates you should consume each day based on your body composition and activity level.
What are Carbohydrates?
Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body's main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).
Types of Carbohydrates
Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a distinction between sugars and other carbohydrates. However, there are many foods that contain multiple types of carbohydrates, such as fruits and vegetables, which can make the classification of certain foods ambiguous.
The three main types of carbohydrates are sugar, starch, and fiber:
- Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy, and vegetables; they can also be found in processed form in candy, cookies, cakes, and many beverages.
- Starches are complex carbohydrates that can be found naturally in many types of beans, vegetables, and grains.
- Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables, and many types of beans. Fibers are essential for digestion.
Generally, complex carbohydrates have greater nutritional benefits than simple carbohydrates, which are sometimes referred to as "empty carbs." Complex carbs are also digested more slowly, allowing a person to feel full for longer periods of time, which can help when trying to control weight.
How Many Carbs Should I Eat?
While this estimate varies depending on a number of factors, the Institute of Medicine recommends that a minimum of 130 grams of carbohydrates be consumed daily for adults. Other sources recommend that carbohydrates should comprise 40-75% of daily caloric intake.
Although carbohydrates are not essential nutrients, and there are many fad diets that highly restrict or even eliminate carb intake, there are benefits to consuming a controlled amount of "good" carbs. When carbs are consumed in excess of what can be stored as glycogen, they are converted to fats, which act as stored energy. In a case where insufficient carbs and fats are available to be used for energy, the body will start breaking down protein instead, which can be problematic.
Important: Proteins perform many essential functions in the body, including serving as the building blocks for tissues and organs, driving many chemical reactions throughout the body, facilitating communication throughout the body, transporting molecules, and many more. It's important to consume enough carbs to prevent the body from breaking down protein for energy.
Good Carbs vs. Bad Carbs
It is worth noting that not all carbohydrates are made equal. Certain sources of carbohydrates are better than others. For example, whole grains, vegetables, fruits, and beans are better sources of carbohydrates than white bread, white rice, and those in processed foods.
Good Carbs
- Contain a low or moderate number of calories
- Are high in nutrients
- Do not contain refined sugars or grains
- Are high in natural fibers
- Are low in sodium and saturated fats
- Are low in, or do not contain, cholesterol and trans fats
Examples: Whole grains, vegetables, fruits, legumes, nuts, seeds
Bad Carbs
- Are high in calories
- Are low in many nutrients
- Are full of refined sugars
- Are low in fiber
- Are high in sodium and may contain high levels of saturated fat
- May be high in cholesterol and trans fats
- Are high in refined grains
Examples: White bread, white rice, processed foods, sugary drinks, cookies, candy
Key Takeaway
How many carbohydrates a person consumes really depends on many personal factors. There are situations in which a low-carb diet can be beneficial, even life-changing, for one person, but having a lower-carb diet will not necessarily have health benefits for someone in a different situation. Many healthy foods that are filled with nutrients, such as vegetables, legumes, whole fruits, nuts, seeds, and whole grains contain carbohydrates. Carbohydrates are not inherently bad so long as sugary drinks, fruit juices, and processed foods like cookies and candy, are avoided, or consumed in moderation. Eat enough carbs to suit your lifestyle and maybe seek out a dietitian if considering any drastic changes to your diet.