Find your daily carbohydrate intake recommendation based on your calorie needs, activity level, and fitness goal — from weight loss to endurance performance.
| Goal | Carb % | Daily (g) |
|---|---|---|
| Weight loss (low carb) | 20–30% | 148g |
| General health | 40–50% | 267g |
| Muscle gain | 45–55% | 296g |
| Endurance sports | 55–65% | 356g |
| Your recommendation | 45% | 267g |
| Macro | Grams | Calories | % |
|---|---|---|---|
| Carbohydrates | 267g | 1067 | 45% |
| Remaining (protein + fat) | — | 1304 | 55% |
Carbohydrates provide 4 kcal per gram. The DRI recommends a minimum of 130g/day for adequate brain function. Athletes may need significantly more.