Carb calculator

How many grams of carbs a day fit your calories, from the National Academies range.

Not sure? Use the calorie calculator first.

Life stage
How this works, sources, and questions

How it works

Carbs have 4 calories per gram. Alma takes 45% and 65% of your daily calories, the Acceptable Macronutrient Distribution Range for adults, and divides by 4. If the low end falls under the RDA (130 g for adults, 175 g in pregnancy, 210 g while breastfeeding), the range starts at the RDA. Added sugar is capped at 10% of calories, and the fiber goal is 14 g per 1,000 calories.

Evidence

The National Academies set the carb range at 45 to 65% of energy for adults and the RDA at 130 g a day, the amount the brain needs. The Dietary Guidelines cap added sugars at less than 10% of calories. The fiber goal of 14 g per 1,000 calories is the basis of the Adequate Intake.

Updated

Common questions

How many carbs should I eat a day?

For adults, 45 to 65% of calories. At 2,000 calories that is 225 to 325 g a day. The RDA, the minimum for most adults, is 130 g.

How do I turn carb grams into calories?

Multiply by 4. 50 g of carbs is 200 calories. Fat has 9 calories per gram and protein has 4.

Do I need more carbs when pregnant or breastfeeding?

Yes. The RDA rises to 175 g a day in pregnancy and 210 g while breastfeeding. Your care team can tailor this to you.

Does this count fiber and sugar?

Yes, both are carbs. Alma also shows a fiber goal of 14 g per 1,000 calories and an added sugar cap of 10% of calories, so the range leans on whole grains, fruit, vegetables and beans.

Is a low-carb diet below this range safe?

Some people eat fewer carbs on purpose. If you have diabetes or take glucose-lowering medicine, cutting carbs can change your doses, so plan it with your care team.

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