Carbohydrate Calculator
Convert daily calories and a chosen carbohydrate percentage into grams of carbohydrate per day and per meal.
Enter your values
Change any assumption and calculate again to compare results.
Convert calorie targets into grams
Carbohydrate contains about 4 kilocalories per gram. If you know your daily calorie target and the percentage of calories you want from carbohydrate, the conversion is straightforward: multiply calories by the percentage and divide by 4.
For example, 45% of a 2,000-calorie intake is 900 calories from carbohydrate, which equals about 225 grams. The calculator also divides the daily total across the number of meals or eating occasions you enter.
A percentage is not a prescription
People choose carbohydrate intake for many reasons, including food preference, sport, diabetes management, pregnancy, cultural eating patterns and clinician advice. This calculator does not determine the right percentage for you.
Use the percentage field to translate a plan you already selected. If carbohydrate intake is part of treatment for diabetes, kidney disease or another medical condition, use targets from your healthcare team.
Think about food quality as well as grams
The same carbohydrate grams can come from very different foods. Whole grains, beans, fruit, vegetables and dairy can provide fibre, vitamins and minerals, while highly refined sources can have different effects on fullness and nutrition.
For meal planning, grams are most useful when combined with attention to fibre, protein, fat, total calories and individual tolerance.
Important information
This calculator is for general education and planning. It is not a diagnosis, medical device or substitute for individualized healthcare advice. Measurements and formula estimates can differ from clinical assessments.
If the result could affect treatment, pregnancy care, medication, driving, military status or another safety-sensitive decision, confirm it with the appropriate qualified professional or official process.
Frequently Asked Questions
How many calories are in one gram of carbohydrate?
About 4 kilocalories per gram.
Does this calculator tell me how many carbs I should eat?
No. It converts a calorie and percentage target that you choose into grams.
Can I calculate carbs per meal?
Yes. Enter the number of meals or eating occasions and the calculator divides the daily grams evenly as a planning reference.