Daily carbohydrate guide
Enter a calorie intake and the carb share. The tool gives grams per day and per meal, with the general adult ranges.
General information, not medical advice. This result does not replace a doctor. If in doubt or if you have symptoms, see a health professional.
Result
250Carbs (g per day)
- Per meal (g)
- 83
- Low guide, 45% (g per day)
- 225
- High guide, 65% (g per day)
- 325
- Free sugars: less than (g per day)
- 50
Inputs
- Energy intake
- 2000
- Carbs share
- 50
- Meals per day
- 3
How it is calculated
Grams = calories × share ÷ 100 ÷ 4 (1 g of carbs ≈ 4 kcal).
Result
Carbs (g per day)
- Per meal (g)
- 83
- Low guide, 45% (g per day)
- 225
- High guide, 65% (g per day)
- 325
How it is calculated
- Grams = calories × share ÷ 100 ÷ 4 (1 g of carbs ≈ 4 kcal).
- Adult guide: 45 to 65% of energy.
- Free sugars: under 10% of energy, per WHO.
Example
2,000 kcal at 50%: 2,000 × 0.5 ÷ 4 = 250 g, about 83 g per meal over 3 meals.
Good to know
- A general guide for healthy adults. Not for adjusting a treatment (insulin, diabetes…).
- With diabetes, pregnancy or illness, the care team remains the reference.
Sources
- IOM, Dietary Reference Intakes (AMDR), 2005
- WHO, Guideline: sugars intake for adults and children, 2015
When to use it
- Convert an energy share into grams of carbohydrate per day and per meal.
- Compare the entered percentage with general adult references without treating it as a personal target.
Frequently asked questions
Does this tool tell me how much carbohydrate to eat?
No. It converts the energy and percentage you enter into grams; it is not personalised dietary advice.
How are the grams calculated?
Calories are multiplied by the carbohydrate share, then divided by 100 and by 4; 1 g of carbohydrate provides about 4 kcal.
What does the free-sugar reference mean?
It calculates the WHO reference of less than 10% of total energy; it is not a limit for all carbohydrates or a personal target.