Carbohydrate Calculator
Calculate daily carbohydrate intake based on calorie goals and activity level.
Carbohydrate Calculator
Calculate daily carbohydrate intake based on calorie goals and activity level.
Basal Metabolic Rate — Mifflin-St Jeor Equation
ℹ️ Multiply BMR by activity factor: Sedentary ×1.2 | Light ×1.375 | Moderate ×1.55 | Very active ×1.725 | Extra active ×1.9
Disclaimer
Results provided by this calculator are for informational and educational purposes only. They are based on the values you enter and standard formulas, and should not be considered financial, medical, legal, or professional advice. Always consult a qualified professional before making important decisions based on these results. Roughtools makes no warranties regarding the accuracy or completeness of these calculations for your specific situation.
Frequently Asked Questions
Pro Tips
The Mifflin-St Jeor equation used here is the most validated for most adults. But BMR estimates can be off by 10-15% — actual calorie needs require tracking and adjustment.
A calorie deficit of 500/day theoretically produces 1 lb/week of fat loss, but metabolic adaptation slows this over time. Break plateaus with diet breaks and strength training.
Protein has the highest thermic effect of food (20-35% of calories burned digesting it) and preserves muscle during weight loss. Prioritise it to protect your BMR.
Exercise activity is often overestimated. Most fitness apps overcalculate calorie burn. Focus on non-exercise activity thermogenesis (NEAT) — walking, fidgeting, daily movement.
When to Use This Calculator
Calculate your TDEE (BMR × activity) to know your calorie maintenance level before creating a deficit.
Find your calorie maintenance level to add a 200–300 calorie surplus for lean muscle gain.
Adjust calorie needs upward for marathon training or other high-intensity programs where TDEE increases dramatically.
Get a starting calorie target to enter into a food tracking app. Adjust up or down after 2–3 weeks based on results.
Calculate calorie needs during recovery periods when activity level changes, ensuring adequate nutrition for healing.
About the Carbohydrate Calculator
This carbohydrate calculator determines your recommended daily carbohydrate intake in grams and calories based on your total daily calorie target, fitness goals, and activity level. Carbohydrates are the primary fuel source for high-intensity exercise and brain function, and the right intake depends heavily on how active you are and what you are training for. Enter your calories and goal to see your daily carb target and how to distribute it across meals.
How to Use the Carbohydrate Calculator
- 1
Enter your daily calorie target (from TDEE calculator).
- 2
Select your primary goal: performance, muscle gain, fat loss, or general health.
- 3
Select your activity level and training type (endurance, strength, mixed).
- 4
See recommended daily carbohydrate grams and the percentage of total calories.
- 5
Review simple vs. complex carb sources and meal-timing recommendations.
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