Carbohydrate Calculator
Your Details
Recommended
210g
per day
Range
70-350g
typical range
Calories
840
from carbs
Good Carb Sources
Oatmeal (1 cup)
27g
Brown rice (1 cup)
45g
Sweet potato
26g
Banana
27g
Apple
25g
Whole wheat bread (2)
24g
Quinoa (1 cup)
39g
Pasta (1 cup)
43g
Carb Timing Tips
• Pre-workout: 30-60g carbs 1-2 hours before
• Post-workout: 30-50g carbs within 30 minutes
• Rest days: Lower carbs, focus on protein
• Choose complex carbs: Whole grains, vegetables