0 g carbs/day (≈55% of calories)
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Lower intake (45% of calories)
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Upper intake (65% of calories)
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Maintenance calories
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Added-sugar limit (<10%)
The Acceptable Macronutrient Distribution Range (AMDR) puts 45–65% of daily calories from carbohydrates, at 4 kcal per gram. Calories are estimated with the Mifflin-St Jeor equation × your activity level. Favour whole grains, fruit and vegetables, and keep added sugar under 10% of calories.
Frequently Asked Questions
How many carbs should I eat per day?
Guidelines recommend 45–65% of your daily calories come from carbohydrates. At 4 kcal per gram, someone needing 2,000 kcal would eat roughly 225–325 g of carbs per day, depending on activity and goals.
How is the carbohydrate amount calculated?
We estimate your daily calorie needs with the Mifflin-St Jeor BMR equation multiplied by an activity factor (1.2–1.9), then take 45–65% of those calories and divide by 4 kcal/g to get carbohydrate grams.
Are all carbohydrates the same?
No. Complex carbs from whole grains, legumes, fruit and vegetables digest slowly and provide fibre, while refined carbs and added sugar spike blood sugar. Keep added sugar below 10% of total calories.
Work out how many grams of carbohydrate to eat each day, based on your estimated calorie needs and the recommended 45–65% of calories from carbs.