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Sarmcentral Carb calculator

So what about Carbs?

Following intake, carbohydrates are converted by the digestive system into glucose, which is then used as energy. Carbohydrates constitute one of the three essential macronutrients essential in the body, alongside proteins and fats. They are primarily responsible for providing energy, controlling insulin and blood sugar, and helping the body metabolize fat and cholesterol. They are made up of carbon, hydrogen, and oxygen. Carbohydrates include sugars, fruits, vegetables, fibers, and legumes. However, only certain types are the most helpful in the diet [R].  So what are the types of carbohydrates that are helpful in the diet? Carbohydrates can be classified into simple carbohydrates, complex carbohydrates, starches, and fibers.

Carb calculator

So what about Carbs?

Following intake, carbohydrates are converted by the digestive system into glucose, which is then used as energy. Carbohydrates constitute one of the three essential macronutrients essential in the body, alongside proteins and fats. They are primarily responsible for providing energy, controlling insulin and blood sugar, and helping the body metabolize fat and cholesterol. They are made up of carbon, hydrogen, and oxygen. Carbohydrates include sugars, fruits, vegetables, fibers, and legumes. However, only certain types are the most helpful in the diet [R].  So what are the types of carbohydrates that are helpful in the diet? Carbohydrates can be classified into simple carbohydrates, complex carbohydrates, starches, and fibers.

Simple carbohydrates

Simple carbohydrates are readily broken down into energy and provide a quick energy boost because they only contain one or two sugars. For those who need to replace their energy quickly from exercise or other activities, this is beneficial. But some sugars, particularly processed sugars, can also cause a spike in blood sugar levels very quickly. The general state of health is not improved by this.

Complex carbohydrates

Complex carbohydrates are slowly breakdown thus causes blood sugar levels to rise gradually.  These carbohydrates require longer digestion times and include three or more sugars  [R]. People are advised to consume fiber and complex carbs because of their numerous health advantages.
  • Starches are a type of complex carbohydrate made of many glucose molecules. They are found in foods like potatoes, pasta, and chickpeas.
  • Fiber is a non-digestible carbohydrate that is essential for digestive health. It can be further divided into two types:
  • Insoluble fiber , as the name suggests, is a form of carbohydrate that stays in the gut. It aids in promoting regular bowel actions and stool bulking.
Simple Carbohydrates Complex Carbohydrates
Fruit juice Starches Fiber
Candy Potatoes Insoluble Soluble
Carbonated beverages Wheat Seeds Fleshy fruit
Honey Pasta Vegetables Oats
  • Soluble fiber is known to help lower cholesterol levels and manage blood sugar after meals.

Food Sources

You can see from our discussion thus far and the food source example below that while simple sugars are OK in moderation, they should not be the primary source of carbs in a well-balanced diet. On the other hand, they are beneficial for maintaining energy levels. They also support overall health.

Tailoring Your Carb Intake

Tracking your carbohydrates is important for your health and fitness. It helps you manage your energy levels, reach your exercise goals, and make better food choices. The amount of carbohydrates you need can vary based on your lifestyle. Our Sarmscentral Carb Calculator considers your activity level to help you monitor your carb intake. Here are the activity categories:
  • Desk-Bound/ Sedentary: This group includes people who rarely exercise, such as desk workers who sit most of the day.
  • Everyday Movers/Lightly Active: This includes those who do light daily activities. Thus includes short walks or light housework. It also applies to those who exercise 1 to 3 days a week.
  • Regular Exercisers/Moderately Active: This category covers those who work out 3 to 5 days. Workouts normally last for 30 to 60 minutes.
  • Intense Exercisers/ Very Active: This includes people who regularly do intense workouts. This includes strength training or high-intensity exercises 6 to 7 days a week.
  • Athletes/Extra Active: This group consists of athletes, or anyone who works out twice a day. They engage in daily intense workouts or physical jobs that require a lot of energy.

The Sarmscentral Carb Calculator ensures you consume the right amount of carbohydrates for your weight goals.

  • For Weight Loss: The calculator helps you eat fewer calories than your body needs. This can lead to fat loss and a better energy balance.
  • For Weight Gain: It also guides you on how many calories to consume to gain weight. This supports healthy weight gain or muscle building by ensuring you eat more calories than you burn.

No matter your goal—weight loss, muscle gain, or maintaining energy—the Sarmscentral Carb Calculator helps you tailor your diet based on your unique lifestyle. Start tracking your carbs and make informed decisions to improve your health!

Carb calculator

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged

    • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30

      • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

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