Find how many grams of carbohydrate suit your daily calories.
Health bodies suggest 45–65% of calories from carbohydrate. On 2,000 kcal that is 225 g – 325 g a day.
Carbohydrates are your body's main fuel. This calculator turns your daily calories — estimated from your profile, or entered by you — into grams of carbohydrate for the recommended 45–65% range and for lower-carb approaches, and adds a fibre goal and a free-sugars limit.
Prefer carbs from whole grains, pulses, vegetables, fruit and dairy rather than sugary drinks and refined snacks. People with diabetes should get carbohydrate targets from their care team. See the Macro Calculator and Calorie Calculator.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| Daily calories used | 2,000 kcal |
| Fibre goal (about 14 g per 1,000 kcal) | 28 g |
| Free sugars (under 10% of calories) | under 50 g |
| Approach | Share of calories | Carbs per day |
|---|---|---|
| Low carb | 20–30% | 100 g – 150 g |
| Moderate | 30–45% | 150 g – 225 g |
| Recommended range (WHO / IOM) | 45–65% | 225 g – 325 g |
| Minimum to avoid ketosis (IOM RDA) | 130 g | 130 g |
| Daily calories | Carbs (45–65%) |
|---|---|
| 1,500 kcal | 169 g – 244 g |
| 1,800 kcal | 203 g – 293 g |
| 2,000 kcal | 225 g – 325 g |
| 2,500 kcal | 281 g – 406 g |
| 3,000 kcal | 338 g – 488 g |
Most adults do well with 45–65% of calories from carbohydrate — 225–325 g on a 2,000 kcal diet.
Calories matter more than carb share for most people. Lower-carb plans of 20–45% work for some people but are not necessary.
The US Institute of Medicine sets an RDA of 130 g a day for adults, based on the brain's glucose needs.
Whole grains such as oats and millets, pulses, vegetables, fruit, and dairy.
About 14 g per 1,000 kcal — roughly 28 g on 2,000 kcal.
The WHO suggests keeping free sugars under 10% of daily calories, and ideally under 5%.
It uses the published formula: carbs (g) = calories × share ÷ 4 The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
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