Carbohydrate Intake Calculator: Carbs Per Day
Enter your daily calories and the share you want from carbohydrates to see grams per day and per meal.
- Nothing you type is stored
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Carbohydrate per day
250g/day
Within 45–65% range- Range at 45–65%
- 225–325 g
- Cereals cap at 45% (ICMR-NIN)
- 225 g
- Per meal
- 83 g
- Calories from carbs
- 1,000 kcal
An estimate for general information, not medical advice.
How to use
- Enter your daily calories.
- Set the percentage from carbs (50% is a common middle).
- Read grams per day, the healthy range and per meal.
Good to know
Grams = calories × carb % ÷ 4, because carbohydrate gives about 4 kcal per gram. The acceptable range for adults is 45–65% of energy (US National Academies, Dietary Reference Intakes 2005).
Typical Indian diets get 60–70% of energy from cereals. The ICMR-NIN Dietary Guidelines for Indians (2024) advise bringing cereals down to about 45% of energy and getting more from pulses, vegetables, fruit, milk and nuts.
Quality matters as much as quantity: prefer whole grains (atta, millets like jowar, bajra and ragi, brown rice), dal and vegetables over refined flour and sugar. People with diabetes should set carb targets with their doctor or dietitian.
Questions
How many carbs should I eat a day?
On 2,000 kcal, 45–65% is 225–325 g. Many people do well near 50%, about 250 g.
How many carbs for weight loss?
Total calories matter most. A moderate cut to 40–45% with more protein and vegetables helps many people feel full.
How many grams of carbs are in a roti or a bowl of rice?
Roughly 15–20 g in a medium roti and 40–45 g in a cup of cooked rice, depending on size.
Is a very low-carb diet safe?
It is not suitable for everyone, especially people on diabetes medicines, pregnant women and those with kidney disease. Talk to a doctor first.
Is my data stored?
No. Everything is calculated on your device.