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Carbohydrates Intake Calculator

Carbohydrates Intake CALCULATOR

Carbohydrates are the energy source your body relies on most throughout the day. They fuel your workouts and provide energy for movement and brain function. The calculator on this page provides recommendations for a moderate-carbohydrate diet, with slightly lower carb levels for fat loss and higher levels for muscle gains.

Carbohydrates Intake Calculator

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged
  • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30
    • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

ARE CARBS BAD FOR ME?

No! Carbohydrates get a bad rap because when eaten in excess, they may add adipose tissue, aka fat. You’ll notice that the calculator recommends lower carb levels for fat loss and higher for muscle gains. But if incorporated into a diet in the right levels and at the right times, carbs can provide all of the benefits with none of the cost.

WHAT ARE THE BEST TYPES OF CARBS FOR LOSING WEIGHT AND BUILDING MUSCLE?

For the most part, it’s best to opt for complex carbs from whole foods to fuel your day. These foods break down more slowly and provide sustained energy instead of spikes and crashes. Great sources of complex carbs include sweet potatoes, brown rice, fruit, and starchy veggies like peas and carrots, which all have plenty of fiber to slow down their digestion. These foods also have more of their micronutrients intact compared to processed foods.

But there’s a time and a place for simple carbs, too. Even so-called “bad carbs” like certain types of candy, aren’t always bad. When you eat them during training or right after exercise, they can help restore your muscle glycogen more quickly and start your recovery sooner. In other words, the sugar goes straight to your muscles to help you heal up from your last workout and prime you for your next one.

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