Carbohydrate Calculator

Your calorie target — get a recommended daily carb range in grams.

Daily calorie target

cal

Based on the Acceptable Macronutrient Distribution Range (AMDR) of 45-65% of calories from carbohydrate.

Recommended carbohydrate range

248–358g

Where you fall in this range depends on your goals and activity level — endurance athletes often sit toward the high end, while lower-carb approaches deliberately go below it.

A worked example

A 2,200 calorie target gives a recommended carb range of about 248-358g a day.

Frequently asked questions

What is the AMDR?

The Acceptable Macronutrient Distribution Range — a evidence-based range set by nutrition science bodies for each macronutrient, wide enough to accommodate different healthy eating patterns rather than prescribing one ideal number.

Is going below this range automatically bad?

Not necessarily — some approaches (like ketogenic diets) deliberately go below the AMDR for specific goals. The range reflects a 'works well for most people in most cases' guideline, not an absolute floor.

This calculator provides estimates for general informational purposes only and is not medical or dietary advice.