Carbohydrate Calculator
Use this calculator to help you determine your ideal fat intake based on your sex, height, weight, activity level, and fitness goal!
Fat is an essential macronutrient for optimal health and well-being. It's what every cell membrane in our body is made of and helps to regulate many hormonal and anatomical processes. But it's also a calorie-dense source of fuel, and knowing how to factor fatty foods into your diet is essential for achieving your goals of muscle gain or weight loss.
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Carbohydrates (or shortened carbs) are one of the three macronutrients in the human diet. The other two macronutrients are fat and protein. Carbohydrates are a major energy source, help control blood glucose (sugar), and help with fat metabolism.
As with the other two macronutrients, your body requires an optimal carbohydrate intake range to maintain its role. Your body can store excess glucose (from digested carbohydrates) in the liver and muscles for future use.
What Are Carbohydrates?
Carbohydrates is a term that encompasses all types of foods classified as carbohydrates based on their chemical structure. The different carbohydrate structures determine how your body digests and absorbs the energy found within.
Foods that provide carbohydrates include sugar, fruits, vegetables, legumes, and grain products.
Some carbohydrates benefit the body and are associated with less disease risk than other types. Diets high in added sugar are associated with an increased risk of type 2 diabetes, prediabetes, heart disease, and obesity.
Types Of Carbohydrates
There are three types of carbohydrates: sugars, starches, and fiber.
Sugars
Sugars, or simple carbohydrates, are one or two sugar units (monosaccharides or disaccharides) combined.
Sugars provide energy quickly, causing a rapid rise in blood glucose and pancreatic insulin release.
Common sugars are fructose, lactose, and sucrose.
Fructose is found in honey, fruits, and high-fructose corn syrup.
Lactose is found in milk and milk products like cheese.
Sucrose can occur naturally in fruits, vegetables, and nuts but is more commonly consumed as table sugar or granulated sugar in various sweet foods or baked goods.
Added sugars are those added to foods (like baked goods and sweets) or drinks (like soda or sweet tea). Naturally occurring sugars are found in milk and fruit.
Starches
Starches are complex carbohydrates made of many glucose molecules found in plant foods like potatoes, chickpeas, or wheat.
Starches take longer to digest, leading to a more gradual blood glucose rise.
Fiber
Fiber is a type of carbohydrate from plant foods that the human body can’t digest. Although we can’t digest it, fiber encourages healthy bacteria growth and regular bowel movements.
Fiber is further classified into two types: insoluble and soluble. Insoluble fiber doesn’t dissolve in water but provides bulk and softens stool, making it easier to pass.
Foods like brans, seeds, vegetables, and vegetable skins are high in insoluble fiber.
Soluble fiber dissolves in water and slows digestion. Slowed digestion helps lower cholesterol levels and helps keep blood glucose levels lower after meals.
Foods like oats, broccoli, and beans contain soluble fiber.
What Are The Best Carbs For Weight Loss?
The healthiest types contain complex carbohydrates or fiber. These carbohydrate types lead to more stable blood sugar levels and a feeling of fullness after eating.
Complex carbohydrate-rich foods contain beneficial nutrients like protein, fiber, iron, magnesium, zinc, potassium, selenium, and B vitamins.
Complex carbohydrate foods include oats, beans, legumes, vegetables, fruits, whole grains, brown rice, and quinoa.
Research shows that a high-fiber diet full of complex carbohydrates is important for managing diabetes well and results in lower body weight than low-fiber diets.
Eating primarily complex carbohydrates rich in fiber and limiting sugars or simple carbohydrates will ensure you are nourished and promote safe and effective weight loss.
Are Carbs Bad For You?
You may wonder if you should limit carbs based on popular diets.
Low-carbohydrate diets, like the ketogenic diet, are effective for weight loss and blood sugar control in the first six to twelve months. However, these results are generally not seen past a year. The ketogenic diet limits carbs to 50 grams daily.
The strict dietary restrictions make it hard to continue long-term, and the long-term effects need to be better studied. Many people resort to their original eating patterns and regain their lost weight.
Carbohydrates are a critical part of a balanced diet that provides energy, nutrients, and variety from several food groups (legumes, fruits, vegetables, and grains).
Choosing a sustainable and healthy eating pattern while promoting steady weight loss is more advantageous and realistic.
How Many Carbs Should I Eat?
The Dietary Guidelines for Americans and the Institute of Medicine (IOM) recommend a total carbohydrate intake between 45 and 65% of total calories. Both suggest that these carbohydrates should come from complex carbohydrates.
The IOM also sets a Recommended Dietary Allowance (RDA) for carbohydrates, 130 grams daily. The RDA is an average daily amount that will meet most healthy adults' basic energy and cell needs.
More carbohydrates are usually needed to meet the optimal range of 45 to 65% of total calories from carbohydrates.
Calculating How Many Carbs To Eat Per Day
If someone ate 2,000 calories per day, 900 to 1,300 calories would come from carbohydrates (or 225 to 325 grams). This range can accommodate many eating styles.
To ensure these carbohydrates are complex, a daily fiber recommendation of about 28 grams was also set. Fiber needs can be calculated as 14 grams of fiber for every 1000 calories.
Work with your healthcare providers to determine the optimal carbohydrate range based on your health goals and risk of certain diseases, like type 2 diabetes.
A registered dietitian can customize these carbohydrate recommendations (protein and fat) to fit your lifestyle and nutrition needs.
