Macros & Diet
Carb Calculator
Daily carbohydrate targets based on your TDEE and diet type. Includes complex vs simple carb recommendations.
👤 Personal Info
🌾 Diet Type
Standard
USDA recommended
Low-Carb
Weight loss focus
Keto
Ketosis induction
Athlete
Performance fuelling
🏃 Activity
Sedentary
×1.2Lightly Active
×1.375Moderately Active
×1.55Very Active
×1.725Super Active
×1.9Daily Carb Target · Standard
331g
45–65% of 2,649 kcal = 1324 kcal from carbs
🔄 All Diet Types Comparison
Standard
45–65% · USDA recommended
331g
Low-Carb
20–30% · Weight loss focus
166g
Keto
5–10% · Ketosis induction
33g
Athlete
55–65% · Performance fuelling
397g
🌾 Carb Quality Tips
Complex carbs (prioritise)
• Oats, brown rice, quinoa
• Sweet potato, legumes
• Vegetables and whole fruits
Simple carbs (limit)
• Refined sugar, white bread
• Sugary drinks, candy
• Processed snacks