Carb Calculator
Calculate your daily carbohydrate intake, track net carbs, and plan meals for keto, diabetic, or weight management diets.
Step 1: Daily Goals
150g
Recommended Daily Carbs
Standard: 225-325g. Low-Carb/Keto: 20-50g. Diabetic: 45-60g per meal. Weight Loss: 100-150g. Adjust based on your goals and activity level.
Step 2: Add Food Items
Added Food Items
Whole Wheat Bread
15g carbs
Brown Rice (cooked)
45g carbs
Common Carb Values
Apple: 25g. Banana: 27g. Pasta (1 cup): 43g. Potato (medium): 37g. Oatmeal (1 cup): 27g. Rice (1 cup): 45g.
Carbohydrate Intake Summary
Summary
Meal Breakdown
Recommendations
Total Carbohydrate Intake
60g
40% of daily goal (150g)
Net Carbs
57g
Dietary Fiber
3g
Remaining Carbs
90g
Food Items
2 items
Carb Breakdown by Food Item
| Food Item | Serving | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|---|
| Whole Wheat Bread | 1 slice | 15g | 3g | 12g |
| Brown Rice (cooked) | 1 cup | 45g | 0g | 45g |
Dietary Recommendations
Based on Your Keto / Low-Carb Diet
You’re at 60g total carbs (57g net carbs). For keto, aim for 20-50g net carbs daily. Consider reducing high-carb foods like rice and bread, and focus on leafy greens, nuts, and protein sources.
Low-Carb Food Alternatives
| High-Carb Food | Lower-Carb Alternative | Carb Savings |
|---|---|---|
| White Rice (1 cup) | Cauliflower Rice (1 cup) | ~40g carbs |
| Regular Pasta (1 cup) | Zucchini Noodles (1 cup) | ~35g carbs |
| Potato (medium) | Mashed Cauliflower | ~30g carbs |
| Bread (2 slices) | Lettuce Wraps | ~25g carbs |
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