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Carbohydrates Calculator

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Calculator Description

This calculator is based on the Dietary reference intakes (DRI) report from the food and nutrition board, institue of medicine of the national academies. You can find the EAR and RDA for each age groups in this page. You can use the calculated result to plan nutrient intakes for yourself or a group.

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Dietary Carbohydrates

The primary role of carbohydrates (sugars and starches) is to provide energy to cells in the body, particularly the brain, which is the only carbohydrate-dependent organ in the body. The Recommended Dietary Allowance (RDA) for carbohydrate is set at 130 g/d for adults and children based on the average minimum amount of glucose utilized by the brain. This level of intake, however, is typically exceeded to meet energy needs while consuming acceptable intake levels of fat and protein. Therefore, the DRI for carbohydrates is calculated based on AMDR

Terms:

AI: Adequate Intake
EAR: Estimated Average Requirement
RDA: Recommended Dietary Allowance
DRI: Dietary Reference Intakes, you should use this value to find out the daily amount you should intake.
UL: Upper Levels

Carbohydrates EAR and RDA by Age groups
Ages 0 Through 12 Months

For Infant, only AI that is based on the average intake of carbohydrate consumed from human milk and complementary foods is provided.

  • 0–6 months 60 g/d of carbohydrate
  • 7–12 months 95 g/d of carbohydrate

Ages 1 Through 18 Years
  • EAR: 100 g/d of carbohydrate
  • RDA: 130 g/d of carbohydrate
Ages 19 Years and Older
  • EAR: 100 g/d of carbohydrate
  • RDA: 130 g/d of carbohydrate
Pregnancy
  • EAR: 135 g/d of carbohydrate
  • RDA: 175 g/d of carbohydrate
Lactation
  • EAR: 160 g/d of carbohydrate
  • RDA: 210 g/d of carbohydrate

Carbohydrate DRI

The daily dietary reference intakes (DRI) value for carbohydrate is calculated based on the following Acceptable Macronutrient Distribution Ranges (Percent of Energy) AMDR table. The selection point of the range in the age group is used to calculate daily DRI.

Children 1-3 yChildren 4-18 yAdults
MacronutrientRangeSelectionRangeSelectionRangeSelection
Fat30%-40%35%25%-35%30%20%-35%27.5%
Carbohydrate45%-65%52.5%45%-65%50%45%-65%50%
Protein5%-20%12.5%10%-30%20%10%-35%22.5%

Additional Macronutrient Recommendations

MacronutrientRecommendation
Dietary cholesterol As low as possible while consuming a nutritionally adequate diet
Trans fatty acids As low as possible while consuming a nutritionally adequate diet
Saturated fatty acids As low as possible while consuming a nutritionally adequate diet
Added sugars Limit to no more than 25% of total energy

How much Carbohydrates you will get from common food?

To help you figure out how to reach your RDA of carbohydrates from the calculator, here is a list of the amount of carbohydrates contained in common foods:

Food SourceAmount of Carbs(g)Calories
1 cup whole milk12150
1 small serving size fruit1560
1 cup vegetable1050
2 medium baked sweet potatoes46200
\(1\frac{1}{2}\) medium baked potato54.9241
\(1\frac{3}{4}\) cup oat meal49.1291
2 slices whole-wheat bread44200
\(1\frac{1}{4}\) cup cooked quinoa49.3278
1 cup cooked brown rice44.8216

GI

The glycemic index (GI) is a classification proposed to quantify the relative blood glucose response to foods containing carbohydrate. It is defined as the area under the curve for the increase in blood glucose after the ingestion of a set amount of carbohydrate in an individual food (e.g., 50 g) in the 2-hour postingestion period as compared with ingestion of the same amount of carbohydrate from a reference food (white bread or glucose) tested in the same individual, under the same conditions, using the initial blood glucose concentration as a baseline.

There is a significant body of data suggesting that more slowly absorbed starchy foods that are less processed, or have been processed in traditional ways, may have health advantages over those that are rapidly digested and absorbed. These foods have been classified as having a low GI and reduce the glycemic load of the diet. Not all studies of low GI or low glycemic load diets have resulted in beneficial effects. However, none have shown negative effects. At a time when populations are increasingly obese, inactive, and prone to insulin resistance, there are theoretical reasons that dietary interventions that reduce insulin demand may have advantages. In this section of the population, it is likely that more slowly absorbed carbohydrate foods and low glycemic load diets will have the greatest advantage.

A UL based on GI is not made at the present time because, although several lines of evidence suggest adverse effects of high GI carbohydrates, it is difficult to eliminate other contributing factors, and the critical mass of evidence necessary for recommending substantial dietary change is not available. Furthermore, it should be noted that sugars have a lower GI than starch yet are rapidly absorbed. However, the principle of slowing carbohydrate absorption, which may underpin the positive findings made in relation to GI, is a potentially important principal with respect to the beneficial health effects of carbohydrate. Further research in this area is needed.

Sugars

Based on the data available on dental caries, behavior, cancer, risk of obesity, and risk of hyperlipidemia, there is insufficient evidence to set a UL for total or added sugars. Although a UL is not set for sugars, a maximal intake level of 25 percent or less of energy from added sugars is suggested based on the decreased intake of some micronutrients of American subpopulations exceeding this level . Because not all micronutrients and other nutrients such as fiber were not examined, the association between added sugars and these nutrients it is not known. While it is recognized that hypertriglyceridemia can occur with increasing intakes of total (intrinsic plus added) sugars, total sugars intake can be limited by minimizing the intake of added sugars and consuming naturally occurring sugars present in nutrient-rich milk, dairy products, and fruits.