Formula: Daily carbohydrate intake is calculated by multiplying your body weight (in kg) by a carb-to-weight ratio that varies based on activity level and goals.

Ratios used:

• Sedentary: 3-4 g/kg (maintain), 2-3 g/kg (lose), 4-5 g/kg (gain), 0.5 g/kg (keto)
• Light: 4-5 g/kg (maintain), 3-4 g/kg (lose), 5-6 g/kg (gain), 0.5 g/kg (keto)
• Moderate: 5-6 g/kg (maintain), 4-5 g/kg (lose), 6-7 g/kg (gain), 0.5 g/kg (keto)
• Active: 6-7 g/kg (maintain), 5-6 g/kg (lose), 7-8 g/kg (gain), 0.5 g/kg (keto)
• Very Active: 7-10 g/kg (maintain), 6-7 g/kg (lose), 8-10 g/kg (gain), 0.5 g/kg (keto)

Note: These are general guidelines. Individual needs may vary. Consult a healthcare professional or registered dietitian for personalized advice.