Nutrition
Translate your calorie goals into carb grams using evidence-based percentages. Includes tables for weight loss, maintenance, and muscle gain with WHO + IOM guidance.
BMR
1659 kcal
Resting energy
Maintenance calories
2571
Moderate exercise · 3-5x/week
WHO recommendation
45-65% of calories (IOM) · 55-75% of total energy (WHO) should come from carbohydrates.
Each row shows calories and carb grams per percentage.
| Goal | Calories | 40% carbs | 50% carbs | 60% carbs | 65% carbs | 75% carbs |
|---|---|---|---|---|---|---|
| Lose 1 kg/week | 1571 | 157 g | 196 g | 236 g | 255 g | 295 g |
| Lose 0.5 kg/week | 2071 | 207 g | 259 g | 311 g | 337 g | 388 g |
| Lose 0.25 kg/week | 2321 | 232 g | 290 g | 348 g | 377 g | 435 g |
| Maintain weight | 2571 | 257 g | 321 g | 386 g | 418 g | 482 g |
| Gain 0.25 kg/week | 2821 | 282 g | 353 g | 423 g | 458 g | 529 g |
| Gain 0.5 kg/week | 3071 | 307 g | 384 g | 461 g | 499 g | 576 g |
Whole-food carbohydrates bring fiber, vitamins, and steady energy: think fruits, legumes, whole grains, root vegetables, and dairy. Refined carbs—white flour, sugary drinks, candy—hit faster, spike blood glucose, and lack micronutrients. Balance your plate with mostly complex carbs and save refined options for strategic moments around training.
Build most meals with:
Enjoy in moderation:
The Institute of Medicine recommends at least 130 grams per day to fuel the brain. Athletes, pregnant individuals, and high-volume exercisers often thrive at 50-60% of calories from carbs. Low-carb approaches can work for fat loss, but prioritize fiber, electrolytes, and medical guidance.