ZovaTool

Carbohydrate Calculator

Carbs from % of kcal
275 g
Carbs from g/kg BW
300 g
Fiber target
31 g
Net carbs (carbs−fiber)
244 g
Notes
• Carbs provide 4 kcal/g. ACSM recommends 5–7 g/kg for moderate training, 7–10 for endurance, 10–12 for ultra.
• Keto restricts net carbs to 20–50 g/day to maintain ketosis.
• Fiber: 14 g per 1000 kcal (Institute of Medicine).

How to use the Carbohydrate Calculator

  1. Enter daily calories and body weight.
  2. Pick a goal — Low Carb, Moderate, High Carb, Athlete, Endurance, or Keto.
  3. Compare carbs derived from % of kcal AND from g/kg body weight, plus fiber and net carbs.
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How many carbs do you actually need?

ACSM recommends 5–7 g/kg for moderate training, 7–10 for endurance, 10–12 for ultra-distance. General adults do well at 3–5 g/kg.

Ketogenic diets restrict net carbs (carbs − fiber) to 20–50 g/day to maintain ketosis.

Carbs are the primary fuel for high-intensity exercise. Cutting them too low tanks performance long before it improves body composition.