How do I calculate the right amount of carbs
Macro Calculator
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(see all)The Macronutrient Calculator
The macro calculator calculates the number of calories you need from Protein, Fat, and Carbohydrate. Age, weight, height and sex are taken into account.
What are Macronutrients?
Macronutrients are the nutrients needed in large quantities. In comparison, micronutrients such as vitamins and minerals are needed in very small quantities.There are three macronutrients that provide calories in the diet:(2)
- PROTEIN
- CARBOHYDRATE
- FAT
It is common for bodybuilders, sportspeople and athletes to manipulate the three macronutrients in such a way as to effect specific results in body composition while still meeting energy requirements.
Protein
| PROTEIN | ABOUT |
| For Macro Planning | More calories are needed to process protein than to process carbohydrates or fat. Knowing this can be helpful when more calories are needed. |
| Functions | Cell repair and creation of new cellsPhysical structures in the body including bones, muscle, skin, and blood(2)Hormones and enzymes(2)Growth and development (children, teenagers, pregnancy)(6) |
| Sources | Seafood, Meat, Poultry, Beans, Lentils, Nuts, Seeds, Soy |
| Nutrition | Eating a variety of proteins has the advantage of increasing the range of micronutrients consumed such as magnesium, zinc and vitamins. |
| Govt Advice | Most Americans eat enough protein but US Government advice is to eat a wider range of proteins instead of focusing on meat and also to eat leaner cuts of meat and poultry when opting for meat/poultry(2) |
Carbohydrate
Carbohydrates contribute to cell growth and are an important source of energy. Carbohydrates include both simple and complex carbohydrates.
| CARBOHYDRATES | ABOUT |
| For Macro Planning | Simple carbohydrates are useful after a workout when the body needs a quick supply of energy.Complex carbohydrates are useful when sustained energy is needed. Suited to meals before workouts. |
| Functions | Carbohydrates contribute to cell growth and are an important source of energy |
| Sources | Simple carbohydrates Sources include bananas, grapes, cereals, fruit juicesComplex carbohydrates Sources include whole grains, sweet potato, fruits and vegetables, grains, lentils, beans(7) |
| Nutrition | When you eat complex carbohydrates you increase your intake of vitamins, minerals, and dietary fiber(7) |
Fat
| FAT | ABOUT |
| For macro planning | Weight for weight, fat has more than double the amount of calories compared to carbohydrates and protein.The extra calories can be helpful when bulking but can also contribute to unwanted weight gain. |
| Functions | Important for cell renewal and repairHelps the body absorb fat soluble vitamins including vitamins A,D,E,KHelps with brain health and mood, satiety, and energyImportant for skin and hair healthHelps in temperature regulation |
| Sources | Saturated fat Sources include red meats, butter, eggs, coconut oil, and palm oilUnsaturated fat Sources include fish, nuts, seeds, and vegetable oils |
| Nutrition | The percentage of calories in the diet from fat is less important than the types of fat consumed. It is recommended to focus on unsaturated fats while limiting saturated ones(3) and avoiding trans fats (found in manufactured food products)(3) |
Calories per Gram
| MACRONUTRIENT | Approx. calories per gram |
| PROTEIN | 4 |
| CARBOHYDRATE | 4 |
| FAT | 9 |
How to Convert Macros to Calories
1g of Carbohydrate = 4 Calories200g of carbohydrate: 200g X 4 = 800 Calories
1g of Protein = 4 Calories150g of protein: 150g X 4 = 600 Calories
1g of Fat = 9 Calories66.67g of fat: 66.67g X 9 = 600 Calories
How to Convert Calories to Macros
4 Calories = 1g of Carbohydrate800 Calories of carbs to : 800 k/cal / 4 = 200 grams
4 Calories = 1g of Protein600 Calories of protein: 600 k/cal / 4 = 150 grams
9 Calories = 1g of Fat600 Calories of fat: 600 k/cal / 9 = 66.67 grams
How to Convert Macro Calories to Percentages
Macro Calories divided by total daily Caloric needs (TDEE) = Macro percentageCalories / TDEE X 100 = Macro percentage %
Example:
A person requires 2000 calories a day.During the day, they eat an allowance of 40% Carbohydrates, 30% Protein, and 30% fat.
Carb calories: 40% of 2000 = 800 kcalProtein calories: 30% of 2000 = 600 kcalFat calories: 30% of 2000 = 600 kcal
Using the calorie to macro conversion
Carb in grams: 800 / 4 = 200gProtein in grams: 600 / 4 = 150gFat in grams: 600 / 9 = 66.67g
Exceeding Macro Allotments
If an individual exceeds their allocated macronutrient intake, it results in an increase in total daily caloric intake unless compensating adjustments are made.
For instance, if a persons macronutrient targets are set to consume 40% carbohydrates, 30% protein, and 30% fat within a 2000 calorie diet, but they consume more carbohydrates than plannedresulting in an extra 200 caloriestheir macronutrient ratios and total calorie intake for the day will be affected.
To maintain their caloric goal, they would need to adjust their intake of other macronutrients or increase their physical activity to accommodate the excess.
References
Carb Counting and Diabetes
Carbohydrates, or carbs, are naturally found in certain foods. For example, grains, sweets, starches, legumes and dairy all contain different amounts of carbs.
When foods and drinks with carbs are digested, the carbs break down into glucose to fuel our cells, and the body's blood glucose, or blood sugar, level rises. In people without diabetes, blood glucose levels rise after eating but the body's insulin response keeps levels from rising too high.
If you have diabetes, there's a problem with the insulin used to process blood glucose. How carb counting can help you manage your blood glucose depends on what type of diabetes you have and your treatment plan.
- Type 1: If you have type 1 diabetes, your pancreas stops making insulin, so you need to take insulin to manage blood glucose changes from the food you eat. To do this, you have to know how many carbs are in your meals and snackscue carb counting!
- Type 2: If you have type 2 diabetes, you are resistant to the insulin your body makes and you don't produce enough to reach your target blood glucose levels. Its important that you be mindful of your carb intake. To avoid high blood glucose, it helps to eat a consistent amount of carbs at meals and snacks throughout the day. People taking other medications may use a more basic form of carb counting than those taking insulin.
How do you count carbs?
Carb counting at its most basic level involves counting the number of grams of carbohydrate in a meal and matching that to your dose of insulin.
If you take mealtime insulin, that means first accounting for each carbohydrate gram you eat and dosing mealtime insulin based on that count. You will use what's known as an insulin-to-carb ratio to calculate how much insulin you should take in order to manage your blood sugars after eating. This advanced form of carb counting is recommended for people on intensive insulin therapy by shots or pump, such as those with type 1 and some people with type 2.
While people with type 2 diabetes who don't take mealtime insulin may not need detailed carb counting to keep their blood sugars in line, some prefer to do it. While some choose to stick with traditional carb counting, there are others who do a more basic version of carb counting based on "carbohydrate choices," where one choice contains about 15 grams of carb. Still others use the Diabetes Plate Method to eat a reasonable portion of carb-containing foods at each meal by limiting whole grains, starchy vegetables, fruits or dairy to a quarter of the plate.
So, there are a few ways to go about it and its really about personal preference, but remember that the best carb counting method for you is the one that addresses your medication and lifestyle needs. A registered dietitian nutritionist (RDN/RD) or Certified Diabetes Care and Education Specialist (CDCES) can help you figure out what works best for you.
How many carbs should I eat?
As for the ideal number of carbs per meal, there's no magic number. How much carbohydrate each person needs is in large part determined by your body size and activity level. Appetite and hunger also play a role.
In order to figure out how many carbs you should be eating, schedule an appointment with your RD/RDN or CDCES. Theyll work out an eating plan specifically for you. This service, when provided by a dietitian, is known as medical nutrition therapy.
Diabetes self-management education (DSME) sessions also may include creating an eating plan. During the sessions, you'll determine your carb needs and how to divide your carbs among your meals and snacks. Everybody's insulin response is going to be different, and we don't want to make the diet more restrictive than it needs to be to manage blood sugars.
Find a diabetes education program
To get started, youll want to figure out how many carbs you are eating at your meals and snacks now. Tracking your food intake and your blood sugar before and about 2-3 hours after your meals for a few days can provide useful information for you and your diabetes care team to see how different meals impact your blood glucose so you can determine the right amount of carbs for you.
How many carbs are in my food?
You can find how many carbs foods have by reading food labels. If a product doesnt have a food label, such as a whole piece of fruit or a vegetable, there are apps and other tools available to help you calculate. For example, the U.S. Department of Agricultures Food Composition Database has nutrition information for thousands of foods in a searchable format. The good news is, the longer you practice carb counting, the more you'll remember the carb content of the foods you commonly eat.
There are two items on the nutrition facts label that youll want to pay attention to when carb counting:
- Serving size. The serving size refers to how much a person usually eats or drinks, and all the information on the label is about this specific amount of food. If you eat more, you will need to account for the additional nutrients. For example, eating two or three servings of something, means you will need to double or triple the amount of grams of carbs (and all other nutrients) on the label in your calculations.
- Grams of total carbohydrate. This number includes all carbs: sugar, starch and fiber. Thats right: You dont have to worry about adding on grams of added sugarstheyre included in the number of total carbs! The added sugars and other bullets below the total carbs listing are included to provide more information about whats in the food that you are eating. And while you dont need to worry about adding added sugars when it comes to counting carbs, you should still aim to minimize the amount of added sugar in the foods you eat.
What about protein and fat?
Carb counting would be simple if we only ate carbohydrate foods, but meals are usually a mix of carbohydrate, protein and fat. A meal high in protein and fat can change how quickly the body absorbs carbs, which impacts blood sugar levels.
A great way to understand how food impacts your blood sugar is to keep track of your numbers and discuss them with your diabetes care team including a RD/RDN and/or CDCES. Continuous glucose monitoring (CGM) or self-monitoring of blood glucose can also help, especially for insulin dosing.
What should I eat?
Whether you count each carb gram or use one of the other meal planning methods, you'll want to choose foods that are rich in nutrients. Opt for whole foods that are unprocessed and in their natural state, such as vegetables, fruits, whole grains and lean proteins. Processed foods, such as packaged cookies, crackers and other snack foods, usually contain added salt, sugar, carbohydrates, fat or preservatives.
While this sounds like a lot, dont be overwhelmedstart by making small changes and sticking to them. Even small changes can have huge results!
Carbohydrate Calculator
Carbohydrate Calculator
The Carb Calculator estimates the percentage of carbohydrates a person should consume each day.
- Exercise: 15-30 minutes of elevated heart rate activity.
- Intense exercise: 45-120 minutes of elevated heart rate activity.
- Very intense exercise: 2+ hours of elevated heart rate activity.
What are Carbohydrates?
Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body's main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).
Types of Carbohydrates
Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a distinction between sugars and other carbohydrates. However, there are many foods that contain multiple types of carbohydrates, such as fruits and vegetables, which can make the classification of certain foods ambiguous. Although carbohydrates are not essential nutrients (nutrients required for normal physiological function that the body cannot synthesize), they are an efficient source of energy that can potentially reduce the risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled amounts.
The three main types of carbohydrates are sugar, starch, and fiber:
- Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy, and vegetables; they can also be found in processed form in candy, cookies, cakes, and many beverages.
- Starches are complex carbohydrates that can be found naturally in many types of beans, vegetables, and grains.
- Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables, and many types of beans. Fibers are essential for digestion.
Generally, complex carbohydrates have greater nutritional benefits than simple carbohydrates, which are sometimes referred to as "empty carbs." Added sugars, a common form of simple carbohydrates, have little nutritional value and are not necessary for survival. While the body does require some carbohydrates (which are broken down into sugar), it is not necessary to consume sugary foods to meet this need. Complex carbohydrates such as fiber-rich fruits and vegetables, whole grains, legumes, and others, also provide carbohydrates the body can use for energy to function, along with many other nutrients it can use. Complex carbs are also digested more slowly, allowing a person to feel full for longer periods of time, which can help when trying to control weight. On the other hand, foods comprised of mainly simple carbohydrates such as soda, cookies, juice, and other baked goods, often have large amounts of sugars and fats, which may potentially lead to weight gain and diabetes since they tend to be easier to consume in excess.
How Many Carbs Should I Eat?
While this estimate varies depending on a number of factors, the Institute of Medicine recommends that a minimum of 130 grams of carbohydrates be consumed daily for adults. Other sources recommend that carbohydrates should comprise 40-75% of daily caloric intake. Although carbohydrates are not essential nutrients, and there are many fad diets that highly restrict or even eliminate carb intake, there are benefits to consuming a controlled amount of "good" carbs (which will be described below). When carbs are consumed in excess of what can be stored as glycogen, they are converted to fats, which act as stored energy. In a case where insufficient carbs and fats are available to be used for energy, the body will start breaking down protein instead, which can be problematic. Proteins perform many essential functions in the body, including serving as the building blocks for tissues and organs, driving many chemical reactions throughout the body, facilitating communication throughout the body, transporting molecules, and many more. Refer to the Protein Calculator for more information.
It is worth noting that not all carbohydrates are made equal. Certain sources of carbohydrates are better than others. For example, whole grains, vegetables, fruits, and beans are better sources of carbohydrates than white bread, white rice, and those in processed foods. Within the context of carbohydrates in a diet, the main difference between simple and complex carbohydrates, sometimes referred to as "refined" and "whole," or even "bad" and "good" carbohydrates respectively, is that refined carbohydrates have been stripped of natural fiber. This is common in juices, pastries, bread, pasta, and many other common foods. Fiber is necessary for digestion, and it promotes healthy bowel movements and can, in some cases, decrease the risk of certain chronic diseases, according to the US Department of Agriculture. Whether or not carbohydrates are good or bad is often the subject of diet debates. This is because there is truth to both sides of the argument in that not all carbohydrates are the same and some are better than others, and carbohydrates can affect different people in different ways. Below are some of the key characteristics of good and bad carbs:
Good carbs:
- contain a low or moderate number of calories
- are high in nutrients
- do not contain refined sugars or grains
- are high in natural fibers
- are low in sodium and saturated fats
- are low in, or do not contain, cholesterol and trans fats
Bad carbs essentially are the opposite of good carbs and:
- are high in calories
- are low in many nutrients
- are full of refined sugars (ex. corn syrup, white sugar, honey, fruit juices)
- are low in fiber
- are high in sodium and may contain high levels of saturated fat
- may be high in cholesterol and trans fats
- are high in refined grains (ex. white flour)
How many carbohydrates a person consumes really depends on many personal factors. There are situations in which a low-carb diet can be beneficial, even life-changing, for one person, but having a lower-carb diet will not necessarily have health benefits for someone in a different situation. Many healthy foods that are filled with nutrients, such as vegetables, legumes, whole fruits, nuts, seeds, and whole grains contain carbohydrates. Carbohydrates are not inherently bad so long as sugary drinks, fruit juices, and processed foods like cookies and candy, are avoided, or consumed in moderation. Eat enough carbs to suit your lifestyle and maybe seek out a dietitian if considering any drastic changes to your diet.
