🍞 Carbohydrate Calculator
Calculate your optimal daily carbohydrate intake based on your body weight, activity level, and fitness goals.
Understanding Carbohydrates
Carbohydrates are your body's primary energy source, especially for high-intensity exercise and brain function. The amount you need depends on your activity level and goals.
Carbohydrate Recommendations
| Activity Level | Carbs (g/kg) | Example (70kg person) |
|---|---|---|
| Sedentary | 3-4 g/kg | 210-280g |
| Recreational exerciser | 4-5 g/kg | 280-350g |
| Endurance athlete | 6-8 g/kg | 420-560g |
| Elite endurance athlete | 8-12 g/kg | 560-840g |
Types of Carbohydrates
- Simple Carbs: Quick energy (fruit, honey, sports drinks)
- Complex Carbs: Sustained energy (oats, brown rice, sweet potatoes)
- Fiber: Digestive health (vegetables, whole grains, legumes)
Note: Focus on complex carbohydrates and fiber-rich foods for sustained energy and better health outcomes.