How many carbs do you need?
Carbohydrates are your body's main fuel, especially for the brain and during exercise. Health guidelines suggest 45–65% of calories from carbs, and never less than 130 g a day without medical advice.
This calculator converts your calorie needs into grams of carbohydrate for standard, moderate low-carb, low-carb and very low-carb eating.
How it is calculated
Carb grams = daily calories × carb share ÷ 4
Worked example
2,000 kcal a day
- Standard (45–65%)
- 225 – 325 g
- Moderate low-carb (26–44%)
- 130 – 220 g
- Low-carb (10–25%)
- 50 – 125 g
- Very low-carb (<10%)
- under 50 g
Choosing good carbs
- Prefer whole grains, millets, oats, pulses, fruit and vegetables.
- Limit sugar, sweets, sugary drinks, maida and polished rice.
- Pair carbs with protein and fibre to slow blood-sugar rise.
- Spread carbs across the day if you have diabetes and follow your doctor's plan.
People with diabetes, kidney disease or pregnancy should not change carb intake sharply without medical advice.