Calculate your daily carbohydrate requirements based on body weight, activity level, and performance goals using NHMRC guidelines.
| Metric | Value |
|---|
The NHMRC recommends 45–65% of total energy from carbohydrates (AMDRs). Athletes may require 5–12g/kg/day depending on training intensity.
Prioritise complex carbohydrates (wholegrain bread, oats, brown rice, legumes, vegetables) over simple/refined carbs. The Australian Dietary Guidelines recommend making grain foods mostly wholegrain.