Calculator
Carb calculator
Daily carbohydrate target based on your calorie ceiling, protein floor, and training volume.
--g carbs / day
The math
Protein is fixed (4 cal/g). Once we subtract protein calories from your daily total, we split the remainder between fat and carbs based on your strategy.
Picking a strategy
- Low-carb (35%): Useful for insulin resistance, PCOS, type 2 diabetes. Most people don't need to go lower than this.
- Balanced (40%): The default for most members.
- Higher-carb (50%): If you train hard (5+ days/week) and have no insulin issues.
Numbers are the starting point