Carbohydrates are the energy source your body relies on most throughout the day. They fuel your workouts and provide energy for movement and brain function. The calculator on this page provides recommendations for a moderate-carbohydrate diet, with slightly lower carb levels for fat loss and higher levels for muscle gains.

If you're new to tracking your macros, use the calculator's recommendations to get a good starting baseline. If you're transitioning from a so-called "standard American diet" with soda and crunchy snacks, this might already be lower than you're used to! Then, if you decide you want to try a lower-carb or ketogenic approach, you can experiment with reducing your carb levels.

HOW DID WE CALCULATE YOUR CARBOHYDRATES?

Bodybuilding.com's macro calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators.

Here's how it works:

Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

The calorie count is then adjusted based on your goal:

Weight loss: Reduce by 10-20%
Weight gain: Add 500 calories
Weight maintenance: Unchanged

This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

Weight loss: 40/40/20 (carbohydrates/protein/fats)
Weight gain: 40/30/30
Weight maintenance: 40/30/30

Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

If you'd like to see your complete macros rather than just carbohydrates, use our full macro calculator.

How Do I Determine the Carbs in My Food?

You can do this using food labels, as well as by weighing out your food on a food scale and using one of the many online nutritional databases.

Weighing food may seem like a lot of counting and not much fun, but it gets easier over time. Fitness coach Vince Del Monte says that you quickly learn to "eyeball" quantities of both calories and macronutrients after just a few weeks of practice.

Are Carbs Bad for Me?

No! Carbohydrates get a bad rap because when eaten in excess, they may add adipose tissue, aka fat. You'll notice that the calculator recommends lower carb levels for fat loss and higher for muscle gains. But if incorporated into a diet in the right levels and at the right times, carbs can provide all of the benefits with none of the cost.

According to registered dietician Paul Salter, the best times to eat carbs are before, during, and after workouts, so they can supply you with energy and replenish the glycogen you expend during long training sessions.

Another great time to carb up? Dinnertime. Many people think you shouldn't eat carbs at night if you want to stay lean, but this is a myth. Not only will carbs after dark not hurt you, but eating most of your carbohydrates in the evening can actually help you lose fat and optimize your hormones.

What Are the Best Types of Carbs for Losing Weight and Building Muscle?

For the most part, it's best to opt for complex carbs from whole foods to fuel your day. These foods break down more slowly and provide sustained energy instead of spikes and crashes. Great sources of complex carbs include sweet potatoes, brown rice, fruit, and starchy veggies like peas and carrots, which all have plenty of fiber to slow down their digestion. These foods also have more of their micronutrients intact compared to processed foods.

But there's a time and a place for simple carbs, too. Even so-called "bad carbs" like certain types of candy, aren't always bad. When you eat them during training or right after exercise, they can help restore your muscle glycogen more quickly and start your recovery sooner. In other words, the sugar goes straight to your muscles to help you heal up from your last workout and prime you for your next one.