Carbohydrate Calculator

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Target Daily Carbohydrate Intake


This daily carbohydrate target can help you build lean muscle mass while minimizing body-fat gains. Here are the next steps on your journey to see the scale go up:

  1. Pick a muscle workout Plan
  2. Calculate your Macros
  3. Learn about the best supplements for gaining muscles
  4. Join a fittness community

Carbohydrate Calculator: How to Use and Reap Its Benefits

What Are Carbohydrates?

What Are the Different Types of Carbohydrates?

How to Use a Carbohydrate Calculator?

What Are the Benefits of the Carbohydrates Calculator?

How Many Carbohydrates Should You Consume?

What Are the Carbohydrate Content of Common Foods?


Portion Size



1 slice

10 - 20 g

Flour, all-purpose and dry

2 tablespoons

12 g

Cooked oatmeal

½ cup

12 - 15 g

Cooked rice

½ cup

45 g

Beans and lentils

½ cup

18 - 22 g

Nuts, mixed

½ cup

15 g

Corn, cooked or canned

½ cup

15 g

Almond milk

1 cup

<1 g

Greek Yoghurt (plain)

1 cup

10 g

Cows milk

1 cup

12 g

Soy milk

1 cup

3 g

Yoghurt (plain)

1 cup

14 g


1 medium

15 - 30 g

What Is Considered Good Carbs and Bad Carbs?

Frequently Asked Questions About Carbohydrate Calculator