Carbohydrate Calculator

How this calculator works

We start with the Mifflin–St Jeor formula to estimate basal metabolic rate (BMR). That number is multiplied by your activity factor to estimate total daily energy expenditure (TDEE). Next, we apply your goal (maintain, lose, or gain) to select a calorie target and split that total into carbohydrate ranges.

Carb ranges explained

• Low-carb (10–20%): Often used for lower activity days or reduced appetite.
• Moderate (30–40%): A balanced middle ground for most routines.
• High-carb (45–65%): Useful for endurance work, high-volume training, or rapid recovery.

Picking a goal

Goal selection changes the calorie total used for carb planning. A modest deficit supports fat loss, while a slight surplus supports muscle gain. If you are unsure, start with maintenance and adjust based on energy, performance, and weight trend over two to four weeks.

Use BiteCheck to stay consistent

• Log meals to see how your daily carbs compare to the range.
• Pair carbs with lean protein and fiber to stay satisfied.
• Adjust your range on higher training days to improve recovery.
• Let BiteCheck track your targets so you can focus on meals, not math.