Carb Calculator to Help Determine Carb Protein and Fat Ratios

The carb calculator, or macro calculator, can be used for calculating carb protein fat ratio requirements in calories and grams per meal. You can use a preset ratio or enter your own ratios in the appropriate spaces.

Carbohydrates, proteins, and fats are macronutrients that make up the bulk of the diet. They are all required to supply energy and many essential nutrients. Too little of any one macronutrient can lead to hunger cravings.

What are macronutrients and micronutrients?

Nutrients are separated into macronutrients and micronutrients. The nutrients that the human body requires in larger amounts are macronutrients. The nutrients that are required by the human body in smaller amounts are micronutrients. Macronutrients consist of protein, carbohydrates, and fats.

Carbohydrates, proteins, and fats are broken down in the intestine. Carbohydrates into sugars, proteins into amino acids, and fats into fatty acids and glycerol.

The human body makes use of these three macronutrients to build components it needs for growing, maintaining, and activity. How much of each macronutrient an individual requires, and the macronutrient ratio, varies according to various factors such as age, gender, activity levels and health goals.


Carbohydrates consist of sugars, starches, and fiber. Carbohydrates are used for fueling the body, and contain an average of 4 calories per gram. There are two types of carbohydrates: simple and complex.

Simple carbohydrates include sugars which have 1 or 2 sugar molecules, such as high fructose corn syrup.

Complex carbohydrates are known as polysaccharides, which are long chains of simple sugars. Complex carbohydrates can be either fiber or starches and can be found in foods such as potatoes and pasta.

Good sources of carbohydrates

There are 22.8% carbs in the form of fiber and starches in cooked kidney beans, which are also high in protein and a good source of other nutrients and antioxidants. Quinoa a high-carb food, as well as a good source of protein and other nutrients, and is also gluten free.

Sweet potatoes are a healthy carbohydrate choice and are an excellent source of other nutrients and antioxidants. Oats is a good whole grain carbohydrate food, and an excellent  source of a soluble fiber known as beta-glucan. The greener the banana, the higher they are in starches, and the riper or more yellow they are, the higher they are in sugars.


Proteins is vital for building and maintaining the tissues and cells of the body, as well as healthy immune system function. The building blocks of protein are amino acids, and are joined together in various levels of complexity.

There are 21 different amino acids in total, and 9 are considered essential, which means these cannot be manufactured by the body, and have to be ingested. The 9 essential amino acids are leucine, histidine, methionine, isoleucine, lysine, threonine, valine phenylalanine, and tryptophan. Proteins perform many functions in the body.

Good sources of protein

Eggs are an excellent source of protein with 6g of easily digestible protein one medium egg.  Milk, cheese and yogurt are packed with protein, as well as calcium. Fish and other seafood are good sources of usually low fat protein. Turkey and chicken are excellent sources of lean protein. Some good vegetarian sources of protein include soya, nuts and seeds, and beans and pulses.


Fat is the densest energy source at 9 calories/gram. Cell membranes, cholesterol steroids,  and 60% of the brain is comprised of fats. Fat-soluble vitamin absorption of is supported by fats, organs are cushioned by fats, and the largest type of energy storage is fat. Saturated and unsaturated fats are two types of dietary fats.

Fats coming from animal sources are saturated, and the majority of fats coming from plants are unsaturated. Trans fats are another type of fat, which are artificially created by hydrogenating less stable unsaturated liquid fats in food manufacturing processes which prolong the life of food products.

Trans fats are unhealthy, end of story. Essential fatty acids (EFA), such as omega-3 and omega-6 are also important types of “fats”. Just like essential amino acids, this means that the body is unable to produce them, and must be ingested.

Good sources of healthy fat

Avocado are an excellent source of healthy fats. The primary fatty acid found in avocados is a monounsaturated fat known as oleic acid. Fish such as mackerel, salmon, sardines and trout are a rich source of healthy omega-3 fatty acids.

Nuts and seeds are a good source of healthy fats as well as other nutrients. Extra virgin olive oil is another good source of oleic acid, as well as other nutrients and antioxidants. Although the fat in coconuts and coconut oil is of the saturated fat kind, they are medium-chain fatty acids, which are not found in the saturated fats from animal products. These medium-chain fatty acids have numerous health benefits.

Calories in macronutrients

Carbohydrates provide 4 calories per gram, protein also provides 4 calories per gram and fat 9 calories per gram.

Carbs and fatty liver disease

One study has proven that cutting down on carbs is more effective than restricting calorie intake for reducing liver fat quickly.1✅ JOURNAL REFERENCE
DOI: 10.3945/ajcn.110.007674
Researchers assigned eighteen individuals having nonalcoholic fatty liver disease (NAFLD) either a low-calorie or a low carbohydrate diet for two weeks.

The individuals given the low carb diet restricted their carbohydrate intake for the 1st week to less than twenty grams daily – roughly the same as a half a cup of egg noodles or a small banana. For the last week, they changed to frozen meals which matched their personal food preferences, energy needs and carb intake.

Individuals given the low-calorie diet carried on with their normal diet and maintained a food diary for the 4 days before the study started. The researchers then made use of these records for preparing all meals throughout the two week study. The total amount of calories were limited to approximately 1,500 daily for the male participants and, 200 daily for the females.

After fourteen days, advanced imaging techniques were used to analyze how much liver fat each person had. The researchers found that more liver fat was lost by the individuals on the low-carb diet.

Even though the study wasn’t meant to establish which diet was better for weight loss, the low-carbohydrate dieters as well as the low-calorie dieters lost 10 pounds on average.


How do I calculate my carb intake?

To calculate your carb intake, you can use the carb calculator provided at the end of the content. Enter your daily calories, number of meals, and desired macronutrient ratio percentages. You can select one of the predetermined ratios or modify them according to your requirements.

How much carb per day?

The USDA guidelines recommend that an average of 55% of daily calorie intake should come from carbs. On this recommendation, about 275 grams of carbs would be required a day on a 2000 calorie/day diet.

How many carbs to lose weight?

Reducing carb intake is one of the best methods for losing weight. It has a tendency for reducing appetite which helps to lose weight without having to count calories, meaning you don’t need to starve yourself to lose weight. Just by eliminating unhealthy sources of carbohydrates from the diet will help boost weight loss efforts.

Refined wheat food products and foods and beverages with added sugar are “bad carbs” and should be avoided. Healthy sources of carbs such as whole fruit and vegetables can easily be part of a low carb diet.

The carbohydrate intake of sedentary individuals should be a lot lower than physically active individuals with more muscle mass, such as those who engage regularly in high intensity exercise such as weight lifting or trail running.

However, much quicker weight loss results will be achieved with a daily carbohydrate intake of 100 grams. A low carb diet has been proven to be much more effective for losing weight in comparison to the outdated recommended high carb diet.

Research has shown that appetite is reduced with low carb diets which in turn reduces calorie intake.2✅ JOURNAL REFERENCE
PMC: PMC4873405
When low carb diets are compared to low fat diets in studies, calories have to be restricted in the low fat study participants for the results to be comparable.3✅ JOURNAL REFERENCE
PMID: 12679447

Low carb diets also lower blood pressure, blood sugar, and triglycerides, as well as improving  cholesterol by increasing HDL and decreasing LDL.4✅ JOURNAL REFERENCE
PMC: PMC3595318

How many carbs is low carb?

A low carb diet is considered to be an average carbohydrate intake of 10% of total calorie intake, although there are some variations of low carb diets such as the keto diet, which is a very low carb diet with an average carbohydrate intake of 5% of total calorie intake, and the paleo diet, which allows for a more moderate average carbohydrate intake of 25% of total calorie intake. There are however also other aspects of these diets that distinguish them from one another.

How many calories in a gram of carbs?

Carbohydrates contain 4 calories per gram.

What happens when you cut carbs for 2 weeks?

Cutting down on carbs for two weeks has been shown to be effective in reducing liver fat more quickly than simply restricting calorie intake. In a study, participants on a low-carb diet lost more liver fat compared to those on a low-calorie diet.

How many carbs are in a potato?

While the exact number of carbs in a potato is not specified in the content, it is mentioned that potatoes are a source of complex carbohydrates. For specific carbohydrate content, it is recommended to refer to nutritional databases or food labels.

What foods fill you up but are low in carbs?

Foods that are low in carbs but can fill you up include avocados, fish (such as mackerel, salmon, sardines, and trout), nuts, seeds, and lean proteins like eggs, turkey, and chicken. These foods provide healthy fats and proteins that can keep you satiated.

How to calculate food carbs?

To calculate the carbohydrates in food, you need to look at the nutritional information on food labels or use a nutritional database. Measure the serving size and then multiply the grams of carbohydrates per serving by the number of servings you are consuming.

What is the formula for carbs?

The formula for calculating the carbohydrate content in food is:

Total Carbohydrates = Grams of Carbohydrates per Serving x Number of Servings

This helps you determine the total carbohydrate intake from a specific portion of food.

What is my carb limit?

Your carb limit depends on your dietary goals and needs. For weight loss, a daily intake of around 100 grams of carbs is effective. For a low-carb diet, aim for 10-25% of your daily calorie intake from carbs, while very low-carb diets like keto recommend around 5% of daily calories from carbs.

How do you calculate 100g carbs?

To calculate 100 grams of carbs, look at the nutritional information of the food you are eating. Divide 100 by the grams of carbohydrates per serving listed on the label to find out how many servings you need to reach 100 grams of carbs.

What does 20g of carbs look like?

Twenty grams of carbs can be visualized as a small banana, a slice of bread, or about half a cup of cooked pasta. The exact portion will vary depending on the food.

What is an example of 30g carbs?

Thirty grams of carbs can be found in roughly one medium apple, two slices of bread, or one cup of cooked rice. These are approximate values as actual carb content can vary by brand and preparation method.

What does 50g of carbs look like?

Fifty grams of carbs can be visualized as two small apples, three slices of bread, or about two cups of cooked pasta. Portions can vary based on the food type.

What happens if I eat no carbs for a month?

Eating no carbs for a month can lead to rapid weight loss initially due to water loss and depletion of glycogen stores. However, long-term carb restriction can result in nutrient deficiencies, loss of muscle mass, and potential energy depletion. Always consult with a healthcare provider before making significant dietary changes.

What is the number one carb to avoid?

Refined sugars and high-fructose corn syrup are considered the top carbs to avoid due to their negative impact on blood sugar levels and overall health. These are often found in sugary drinks, candies, and processed foods.

What are the healthiest carbs to eat?

Healthiest carbs include whole grains, fruits, vegetables, and legumes. These provide essential nutrients, fiber, and antioxidants beneficial for overall health.

What foods have no carbs?

Foods that have no carbs include most meats, fish, eggs, oils, and non-starchy vegetables like spinach and broccoli. These are great for low-carb or ketogenic diets.

What happens if you don’t eat enough carbs?

Not eating enough carbs can lead to fatigue, headaches, dizziness, and difficulty concentrating. Long-term insufficient carb intake can result in muscle loss and nutrient deficiencies.

What makes you fat, bread or rice?

Both bread and rice can contribute to weight gain if consumed in excess. Whole grain versions of these foods are healthier options due to their higher fiber content, which can help with satiety and digestion.

What is the rule of carbohydrates?

The general rule of carbohydrates is to focus on complex carbs like whole grains, fruits, and vegetables, and to limit simple carbs like sugar and refined grains. Aim for a balanced intake based on your dietary goals.

Does fiber really cancel out carbs?

Dietary fiber does not cancel out carbs but can reduce the net carbs absorbed by the body. Net carbs are calculated by subtracting fiber grams from total carbohydrate grams, as fiber is not digested and does not affect blood sugar levels significantly.

What are the best carbs for weight loss?

Best carbs for weight loss include high-fiber, low-glycemic index foods such as vegetables, whole grains, and legumes. These help in maintaining satiety and steady blood sugar levels.

How to do carb counting?

Carb counting involves tracking the grams of carbohydrates in the foods you eat throughout the day. Use nutritional labels, food databases, and measuring tools to calculate your daily carb intake.

How do you calculate carbs in bread?

To calculate carbs in bread, check the nutritional information on the bread packaging. Note the grams of carbohydrates per slice and multiply by the number of slices you consume.

What grams is considered high carb?

A food is generally considered high in carbs if it contains more than 15 grams of carbohydrates per serving. High-carb foods include bread, pasta, and sugary snacks.

What is a portion of carbs?

A standard portion of carbs is typically around 15 grams, equivalent to one small piece of fruit, one slice of bread, or half a cup of cooked rice or pasta.

What happens if you only eat 20 carbs a day?

Consuming only 20 carbs a day can put your body into a state of ketosis, where it burns fat for energy instead of carbs. This is the basis of ketogenic diets but may cause side effects like keto flu initially.

What are the smallest carbs?

The smallest carbs are monosaccharides like glucose and fructose, which are simple sugars and the building blocks of more complex carbohydrates.

What snack food has no carbs?

Snack foods with no carbs include items like hard-boiled eggs, cheese, beef jerky, and nuts. These snacks are high in protein or fats but low in carbohydrates.

What are the top 5 worst carbs?

The top 5 worst carbs are refined sugars, high-fructose corn syrup, white bread, pastries, and sugary drinks. These can spike blood sugar levels and contribute to weight gain.

What is the 5 to 1 rule for carbs?

The 5 to 1 rule for carbs is a guideline suggesting that for every 5 grams of total carbohydrates in a food, there should be at least 1 gram of fiber. This helps ensure you are choosing high-fiber, nutrient-dense foods.

Are potatoes bad carbs?

Potatoes are not inherently bad carbs; they are a source of complex carbohydrates and nutrients. However, their preparation method (e.g., frying) and portion size can impact their healthiness.

Are oats high in carbs?

Yes, oats are high in carbs, particularly complex carbohydrates, and they are a good source of fiber and nutrients. They are considered a healthy carb option.

What are good carb snacks?

Good carb snacks include fruits, vegetables, whole grain crackers, and nuts. These provide sustained energy and essential nutrients.

What happens when you don’t eat carbs?

Not eating carbs can lead to rapid weight loss initially but may also cause fatigue, dizziness, and nutrient deficiencies over time. It’s important to maintain a balanced diet.

What are no carb breakfast foods?

No-carb breakfast foods include eggs, bacon, avocado, and cheese. These options are high in protein and fats, making them suitable for low-carb diets.

What foods fill you up but are low in carbs?

Foods that are low in carbs but filling include lean proteins like chicken, fish, and eggs, as well as healthy fats like avocados and nuts. These foods help maintain satiety without high carb intake.

What food can replace carbs?

Foods that can replace carbs include cauliflower (e.g., cauliflower rice), zucchini (e.g., zoodles), and leafy greens. These are low in carbs and can be used in place of traditional carb sources.

Carb calculator

The preset ratios for the macronutrient ratio calculator can also be modified according to your requirements. For many diets a good starting point will be to adjust your daily carb intake ratio.

Enter your calories per day, meals and ratio percentages (enter number only). Select one of the predetermined ratios by clicking the appropriate button. The predetermined ratios are averages rounded off to the nearest 5.

The preset carb protein fat ratios are as follows: Banting ratio, Keto ratio, Low Carb ratio, Paleo ratio, Zone Diet ratio and the USDA Guideline ratio.







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Carb Calculator For Carb Protein And Fat Ratios