BC9 Carbohydrate Calculator
Carb calculator
Your body Carb requirement ...
| The calorie count is adjusted based on your goal:
Calories are split into macronutrient percentages as follows:
Each gram of carbohydrates equals 4 calories. |
The Role of Carbs in Your Health
Carbohydrate-rich foods are essential sources of fiber and nutrients. Carbohydrates are classified by the number of sugar units present. The main classifications include sugars, which are simple carbohydrates. Starches and fibers are considered complex carbohydrates [R].
Using glucose derived from sugars and starches, the brain, central nervous system, and red blood cells function. Extra glucose can be stored as fat or as glycogen in the muscles and liver. Dietary fibers are indigestible types of carbohydrates that occur naturally non plants. It promotes healthy digestion and fullness [R]. Studies supporting the health benefits of moderation in carbohydrate consumption include:
Carbohydrates for Gut Health
Carbohydrates are very important for keeping gut healthy. Good bacteria are promoted in the digestive tract, where many germs and microorganisms thrive. These good bacteria defend it from pathogens and provide energy. Beneficial bacteria convert fiber-rich foods into SCFAs. SCFAs assist our body use energy and provide energy [R].
Carbohydrates and Mood
Improves blood sugar levels
Recent studies supports that whole grain cereals have been linked to improved health, particularly in blood sugar regulation. An investigation examined the impact of whole grain meals on insulin sensitivity. Results showed blood sugar regulation [R]. This just further concludes that whole grains are a nutritious source of carbohydrates. However, some carbohydrates, like sugar, can cause increases in blood sugar so it is crucial to monitor your intake.
Lowers cholesterol levels
Improves body composition and energy
Research demonstrates that adhering to a low-carbohydrate diet can yield beneficial effects on body composition. It facilitates weight loss, decreases body fat, and maintains muscle mass [R]. Furthermore, the regulation of carbohydrate consumption is crucial for athletes. This helps maximize performance, maintain energy levels, and improve recovery [R].
Common Misconceptions About Carbs
Are Carbs bad for your health?
No not all carbs are bad. Bad carbs are found in processed food in the forms of beverages, soda, candy, pastries. So it’s very important that when speak of diet, we know how to distinguish simple carbs from complex ones.
Should I avoid carbs in low carb diet?
No, even so carbs are part of it, such as, this again emphasizes not eating much of processed foods and instead focusing more on complex carbs.
Do carbs make you fat?
As previously noted by research, carbs can cause weight loss as well as gain, but it is the incorrect diet and mass calories that leads to unhealthy fat.
Computing your Carbohydrates
Consumption of carbs, both basic and complex, must be closely monitored. The regulation of carbs aids in energy levels. Additionally, it supports a healthy diet and helps one reach their fitness goals. It is essential to customize carbohydrate consumption to align with personal lifestyle requirements. BC9 carbohydrate calculator facilitates the monitoring of your intake by taking into account your level of physical activity. Activity levels may be categorized and defined below. Aligning carb intake with physical activity can enhance dietary strategies. This alignment can facilitate weight loss, promote muscle gain, or sustain energy levels. It helps users achieve specific objectives.
Sedentary/ Stationary
Those who work at desks or spend most of their days sitting down and who do not move about much.
Lightly Active/ Casual movement
Those who carry out light everyday activities, such as brief walks or light housework, and exercise 1–3 days per week.
Moderately Active/ Moderate exercise
Those who do moderate exercise around 30 to 60 minutes of exercise three to five days a week.
Very Active/ High-intensity exercise
Individuals who participate in high-intensity exercises or strength training on six or seven days per week.
Extra Active/ Highly active
Those who work out physically or engage in rigorous workouts on a daily basis and frequently exercise twice a day.
The carbohydrate calculator facilitates the monitoring of your intake by taking into account your level of physical activity. Activity levels may be categorized as Sedentary, Lightly Active, Moderately Active, Very Active, or Extra Active. Aligning carbohydrate intake with physical activity can enhance dietary strategies. This alignment can facilitate weight loss, promote muscle gain, or sustain energy levels. It helps users achieve specific objectives.
Our brain needs carbohydrates to function properly and to provide it energy. Consuming carbohydrates has an impact on serotonin levels, which regulate mood. Foods high in carbohydrates have been shown in certain studies to increase mood and lessen fatigue. Low-carb diets, on the other hand, may cause stress. Sadness may also result from this. Not all studies agree on this. Some study suggests carbs may not boost mood thus more research is still needed [R].
Your body Carb requirement is
.....To maintain optimal carb intake, aim to consume … of carbohydrates each day.
