Calculate your daily carbohydrate intake
Your carb target, from the same numbers as calorie needs.
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Where the number comes from
Carbohydrate needs scale with total calorie needs, not with weight alone, which is why this asks the same questions as the calorie-needs calculator: sex, age, height, weight and activity. The result is a share of your maintenance calories, in grams rather than kcal.
Nutrition bodies set the acceptable range at 45% to 65% of calories from carbohydrate. We show that full range alongside a single target, at 45%, the same split the Diat app itself uses for a balanced day.
Using the range
Where in the range you sit is a matter of preference and activity more than one correct answer: endurance training tends to want the higher end, a lower-carb approach the lower end, and most people do fine anywhere in between.
One gram of carbohydrate is 4 kcal, so it is straightforward to trade grams here against the protein and fat figures on the calorie-needs page if you want to plan a full day's macros.
