Carbohydrate Calculator

The Dietary Guidelines recommend 45-65% of total calories from carbohydrates. For a 2,000-calorie diet, this is 225-325 grams. Athletes may need more, while those on low-carb diets may consume 20-150 grams.

Total carbs include all carbohydrates in food, including fiber. Net carbs equal total carbs minus fiber (and sugar alcohols). Net carbs are what affect blood sugar levels.

Carbs are not strictly necessary for muscle building, but they provide energy for intense workouts and help with recovery. Most athletes and bodybuilders consume moderate to high carbs to fuel performance.