Carb Calculator
Carbohydrate is the biggest part of most Indian meals, from rice and roti to dal and fruit. Enter your daily calories to see the recommended range in grams, the minimum your body needs, and how much of it can be sugar.
Don't know it? Get an estimate from the Calorie Calculator.
Carbohydrate per day
g
Enter your daily calories
45–65% of calories (US Institute of Medicine AMDR) ÷ 4 kcal/g
Daily minimum
g
US Institute of Medicine RDA (brain's glucose needs)
Added sugar, ICMR-NIN
g
Under 5% of calories (Dietary Guidelines for Indians, 2024)
Free sugars, WHO
g
Under 10% of calories (WHO, 2015)
Sugar limits are part of your carbohydrate, not extra to it. For more on sugar, see the Added Sugar Calculator.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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How this is calculated
Carbohydrate range = 45–65% of calories ÷ 4 kcal per gram (the US Institute of Medicine's Acceptable Macronutrient Distribution Range, with the standard Atwater factor). Daily minimum: the Institute of Medicine's RDA of 130 g, based on the glucose the brain needs. Sugar limits: under 5% of calories from added sugar (ICMR-NIN, Dietary Guidelines for Indians, 2024) and under 10% from free sugars (WHO, 2015).
Quality matters as much as quantity
WHO's 2023 guideline says carbohydrate should come mainly from whole grains, vegetables, fruits and pulses. ICMR-NIN's 2024 guidelines suggest that at least half your cereals be whole grains or millets, with millets making up 30–40% of the cereals you eat.
The sugar limit is inside the range
The sugar figures aren't extra carbohydrate — they're the part of your total that can come from added sugar. ICMR-NIN advises adults to avoid sugar or keep it to 20–25 g a day. See the Added Sugar Calculator to check your own intake.
Related calculators
To split all three macronutrients at once, use the Macro Calculator. For a low-carb plan, see the Keto Calculator; to count the carbs in a packaged food, the Net Carbs Calculator.
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