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Daily Carbohydrate Intake Calculator

Calculate optimal carb intake for Keto, Low-Carb, or Endurance diets. Generates fiber, starch, and sugar breakdown with visual charts.

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About

Carbohydrates are the body's primary energy currency, yet requirements vary wildly depending on metabolic state and activity duration. A "one-size-fits-all" percentage is obsolete. This tool engineers a carbohydrate profile based on specific dietary protocols, ranging from Ketogenic (where carbs are restricted to induce lipolysis) to High-Performance Endurance (where glycogen saturation is critical).

Unlike standard counters, this calculator distinguishes between net carbs, fiber, and sugars. It employs the Mifflin-St Jeor equation for basal metabolic rate, adjusting for Total Daily Energy Expenditure (TDEE), and then applies protocol-specific ratios. The "Keto Mode" implements a hard cap on net carbs regardless of caloric magnitude to ensure the metabolic switch to ketosis is preserved.

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Formulas

Total caloric need is derived from TDEE. Carbohydrate mass is calculated by applying the protocol percentage p and the caloric density factor.

Carbsg = TDEE × p4

Net Carbs (Keto Logic):

Net = Total − Fiber − SugarAlcohols

On Strict Keto, the algorithm overrides the percentage if the result exceeds the hard limit (typically 50g), forcing:

min(Calculated, 50)

Reference Data

Diet ProtocolCarb % of CaloriesTypical Range (g)Primary Fuel Source
Ketogenic (Strict)5% - 10%20 - 50gKetones (Fat)
Low Carb10% - 25%50 - 130gFat / Gluconeogenesis
Moderate / USDA45% - 65%225 - 325gGlucose / Glycogen
Endurance Athlete60% - 75%400g+Rapid Glycogen

Frequently Asked Questions

Net carbs represent the carbohydrates that actually impact blood sugar. You calculate them by subtracting Fiber and Sugar Alcohols (like Erythritol) from Total Carbohydrates. Fiber is indigestible and does not spike insulin.
Ketosis is a metabolic state driven by the absence of glucose, not just calorie ratios. Even if you eat 3000 calories, consuming 10% carbs (75g) might knock you out of ketosis. Therefore, Keto logic usually imposes a "hard cap" (e.g., max 50g) regardless of total intake.
The general recommendation is 14g of fiber per 1000 calories consumed. For a standard 2000 calorie diet, this equals 28g. Fiber is crucial for gut health, cholesterol management, and satiety.
Use this only if you are training intensely for 90+ minutes per day (e.g., marathon training, triathlon, double-split lifting). High carb intake is necessary here to replenish glycogen stores depleted during long duration output; sedentary people using this ratio will likely gain fat.