It estimates maintenance calories with the Mifflin-St Jeor equation and an activity multiplier, applies your selected calorie goal, then converts the chosen carbohydrate percentage into grams using 4 calories per gram of carbohydrate.

Balanced works for many general diets, low-carb or keto are preference-specific approaches, and high-carb may suit endurance training or higher-volume sport. Choose the option that matches your goal and how you actually like to eat.

No. Total carbohydrates include starches, sugars and fiber. For most people, the best carb choices are higher-fiber foods such as whole grains, potatoes, beans, lentils, fruit and vegetables.