Carbohydrate Calculator

TÜBER 2022 gives a minimum (Table 7.9: “Minimum”) of 130 g a day for adult women (175 g in pregnancy, 210 g when breastfeeding). EFSA cites this amount as an estimate that covers the brain’s glucose needs but does not set a lower limit; it also writes that 50–100 g a day generally prevents ketosis. The main recommendation is a share of energy: 45–60% of daily energy.

No. Goal-based shares such as “30–40% for weight loss” are not recommendations of TÜBER, EFSA or WHO, so the tool does not offer them. EFSA writes that high-fat (> 35%), low-carbohydrate (< 50%) diets are associated with adverse short- and long-term effects on body weight, but the data are not enough to set a lower threshold. Start a very low carbohydrate plan (such as under 50 g a day) with your doctor or a dietitian.

Fibre is the carbohydrate that passes undigested to the large intestine. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults and notes that higher intakes are associated with benefits such as a lower risk of coronary heart disease and type 2 diabetes. TÜBER gives the same values; in pregnancy and breastfeeding it is 25 g too. According to EFSA, the main sources of fibre are whole grain cereals, pulses, fruit, vegetables and potatoes.

In WHO’s definition, free sugars are sugars added to foods and drinks by the manufacturer, cook or consumer, plus the sugars in honey, syrups, fruit juices and fruit juice concentrates; the sugars within intact fruit and vegetables and the sugar in milk are not included. The free sugar limit is part of your carbohydrate grams, not on top of them: under 10% is a strong and under 5% a conditional recommendation. EFSA, for its part, writes that the data are not enough to set an upper limit for added sugars.

From the 2016 joint position “Nutrition and Athletic Performance” of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine (Table 1). Daily targets are given per kilogram by training load: light 3–5, moderate (~1 h a day) 5–7, high (1–3 h a day) 6–10, very high (more than 4–5 h a day) 8–12 g/kg. The paper gives them to keep carbohydrate availability high when training quality or intensity matters, and asks for them to be fine-tuned to total energy needs, training and performance. Carbohydrate loading before events and intake during exercise are outside this tool.

Energy needs rise: on top of the pre-pregnancy requirement EFSA adds about 70, 260 and 500 kcal a day in the 1st, 2nd and 3rd trimesters and 500 kcal in the first six months of exclusive breastfeeding; it proposes no extra after the sixth month. TÜBER’s daily carbohydrate value rises to 175 g in pregnancy and 210 g when breastfeeding. TÜBER 2022 Table 7.9 gives the same share of energy as for adult women for these stages (45–60%) and writes the carbohydrate as a “Minimum”; the tool uses that range. Plan your diet in pregnancy with your doctor.