Ideal Daily Carb Intake Calculation

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Carbohydrate - How Many Grams Of Carbs Should You Eat Per Day?

Ideal Daily Carb Intake: however much is needed to meet your ideal calorie intake after an ideal protein and fat intake have been factored in.

Meaning: Total Calorie Intake – Calories From Protein & Fat = Calories From Carbs

Confused? Don’t be.

At this point, you’ve figured out how many grams of protein and fat you will be eating each day. You then factored them both into your ideal total daily calorie intake to see exactly how many calories each will account for.

Remember how that step seemed sort of confusing and pointless at the time? Well, here comes the point.

You know all of the calories that are still not yet accounted for in your diet in order to reach your ideal total? Well, those calories will all come from carbs.

And, since 1 gram of carbs contains 4 calories, you’d just need to divide this left over amount of calories by 4 to figure out exactly how many grams of carbs you’d need to eat each day.
Here’s a step by step example…

Still confused? Here’s a simple example using completely made up amounts and figures:

Let’s say some example person figured out that they should be eating 2500 calories per day for their goal.
Let’s also say that they then figured out that they should be eating 180 grams of protein each day. So, since they also learned that 1 gram of protein contains 4 calories, they’d now do 180 x 4 and find that 720 calories out of their 2500 total will come from protein each day.
Next our example person learned that about 25% of their total calorie intake will come from fat. So, since 25% of 2500 is 625, they figured out that 625 calories out of their 2500 total will come from fat each day.
At this point our example person knows that 720 of their daily calories will come from protein, and 625 will come from fat. Combined that means 1345 calories out of their 2500 total are now accounted for (in the form of protein and fat).
That means there are still 1155 calories that have not yet been accounted for in this example person’s diet (2500 – 1345 = 1155). Well, guess what? All of those 1155 calories will come from carbs.
And, since 1 gram of carbs contains 4 calories, all our example person would need to do now is divide 1155 by 4 and get 288.
Which means, this example person would need to eat about 288 grams of carbs per day.

Now just repeat these steps using your own amounts for calories, protein and fat that you’ve already calculated earlier in this guide.

Figure out how many calories are still left over after protein and fat are factored in, and then just divide that left over amount by 4. The answer you get is how many grams of carbs you should eat per day.

Did you do it? Awesome! Your daily carb intake is now all figured out.