How Many Carbs Do You Need in a Day?

Ah, carbs. They appear to be the most hotly contested macronutrients of the three (fat, protein, and carbohydrates). Carbs are a crucial component of a balanced diet, despite the fact that they are frequently mistakenly labelled as “bad” for us. This article might answer your question about how many you should eat on a daily basis. Allow me to discuss the definition of carbs, how much you should eat, and some healthy sources.

Carbohydrates: What Are They? 

Our body uses carbs as its primary energy source, to put it simply. Upon consumption, our bodies convert them into glucose. In line with this, Huma Chaudhry, RDN, a clinical dietitian and recipe developer at Dose of Nutrition, says that carbohydrates give us glucose, which is used by our body’s cells, tissues, and organs as an energy source.

Carbs can be divided into two categories: simple carbohydrates and complex carbohydrates.

Simple carbohydrates: are generally low in other nutrients and abundant in simple sugar (think: added sugar or refined grains). They supply a quick source of energy because of their speedy breakdown in the body. meals like candies, beverages with added sugar, packaged snack meals like chips, and baked goods are among them. While any item can be included in a balanced diet, it is typically recommended to consume these simple carbs more sparingly and in moderation.

Complex carbohydrates: are meals high in carbohydrates that also provide vital nutrients like fiber, vitamins, and minerals. Consider foods like yogurt, milk, fruits, nuts, whole grains, legumes, and starchy vegetables. They usually support digestive health, digest more slowly, and keep blood sugar levels steady.

Fiber is a necessary dietary component that Chaudhry writes “Americans aren’t getting enough of,” and complex carbohydrates can be an excellent source of this vitamin. Chaudhry also references studies emphasizing the value of eating adequate fiber in reducing the risk of heart disease.

What Is the Daily Need for Carbs? 

What then is the magical number? As per the 2020–2025 Dietary Guidelines for Americans, your daily caloric intake for carbohydrates should range from 45% to 65%. Chaudhry adds, “If you are eating a conventional 2,000 calorie diet, a gram of carbohydrates is equal to 4 calories, so you should aim for 225 to 325 grams of carbohydrates per day.”

You may also figure this out for yourself if you typically consume more or less calories per day. Just multiplying the total number of calories you consume each day by the 45–65% range for carbohydrates. To calculate your unique daily carbohydrate goal, divide the result by 4 (since 1 gram of carbohydrates = 4 calories).

Using 2,400 calories as an example, 500 grams of carbohydrates are obtained from 1,200 calories ÷ 4 (or 50% of total calories).

But keep in mind that not everyone will fit into this broad formula. The ideal amount of carbohydrates to consume can change depending on your age, gender, degree of exercise, and general health.

Look at the “Total Carbohydrate” row on the nutrition label on the back of any product to determine how many grams of carbohydrates it contains. To find the carbohydrate content of fresh fruits and vegetables, utilize a reliable resource such as USDA FoodData Central3.

The Factors Affecting Your Needs for Carbs

Your daily requirements for carbohydrates are highly individualised. Your goals, lifestyle, and a variety of hereditary factors all play a role in determining how many carbohydrates you should consume. It’s possible that your unique needs change every day.

The composition of the body

Your body’s specific composition of fat and muscle, as well as your age and gender, have a big impact on how many carbohydrates you need. Males and larger bodies (including fat and fat-free mass) usually mean higher overall calorie and carbohydrate requirements. Research indicates that this is because men with larger bodies tend to have greater basal metabolic rates (BMRs), which are the resting-state energy expenditures for breathing, circulation, and cell synthesis.

Level of Activity

“Carbohydrates are the main source of energy during moderate to high intensity exercise and are almost exclusively used during maximal intensity exercise,” notes Gillean Barkyoumb, M.S., RDN, owner of the What’s for Dinner Club. The length and intensity of your exercise will determine how much you require. For light to low intensity activity, Barkyoumb recommends consuming 3 to 5 grams of carbohydrates per kilogram of bodyweight per day; for very high intensity workouts, such as those performed by endurance athletes, the recommended amount is 8 to 10 grams of carbohydrates per kilogram of bodyweight per day.

Levels of Blood Sugar

For people with diabetes in particular, maintaining a healthy blood sugar balance requires a consistent carbohydrate consumption. Choosing the appropriate carbohydrates in the right proportions can assist maintain stable blood sugar levels. Do you need some inspiration? See our list of diabetes-friendly carbohydrates, which includes whole grains, dairy, fruits, and vegetables.

Working with a professional diabetic educator or registered dietitian who can offer individualized guidance on your unique carb needs may be beneficial. To find out what’s best for you, speak with your healthcare practitioner.

Some Advice for Including Carbs in a Healthful Diet

It’s just a matter of selecting healthful options to include carbohydrates in a balanced eating pattern. The following advice should be remembered:

Enjoy whole grains: Develop the habit of consuming whole grains including oats, quinoa, sorghum, and wild rice. Numerous vitamins and minerals can be found in the bran, germ, and endosperm of several kinds of cereals. Conversely, refined grains go through a procedure that eliminates the bran and germ, taking out a lot of nutrients.

Focus on fruits and veggies: Including colorful fruits and vegetables in every meal is a terrific way to get your fill of nutrients and antioxidants without sacrificing taste. Recall that canned, frozen, fresh, and juiced foods all qualify.

Balance is key: For a well-rounded lunch, try to always combine your carbohydrates with fats and proteins. According to Chaudhry, “I like to add one or two sources of complex carbs to at least half my plate as a general rule.” Next, fill the remaining quarters with foods high in protein and healthy fats, such as eggs, poultry, tofu, avocado, and almonds.

Control of portion: Portion control is essential because it’s simple to overindulge. A standard portion size is one tiny piece or ½ cup of chopped fruit, ½ cup of whole grains, and 1/2 to 1 cup of starchy vegetables, such as potatoes or corn. 

Frequently Requested Questions

To lose weight, how much carbohydrates should you eat?

Making the correct carbohydrate choices is more important than simply cutting or counting them.

According to Katie Reines, M.S., RD, registered dietitian nutritionist at the Create Cures Foundation and food freedom and body image coach at Feed Your Power, “We should really be focusing on the quality of carbohydrates instead of how many we should eat to lose weight.” She continues by highlighting a study published in Current Obesity Reports in 2022 that demonstrates how dietary patterns emphasizing complex carbohydrate items like whole grains, fruits, and vegetables can help prevent obesity and may even be protective against conditions like diabetes and heart disease.

Barkyoumb draws attention to a review from 2020 that was published in Nutrients6 and examined the efficacy of low-carb diets for weight loss. Here, “low carb” means consuming fewer than 40% of your daily caloric intake. Examining the data, scientists discovered that individuals on a low-carb diet experienced more significant weight loss outcomes than those on a low-fat diet for up to a year. “This is probably due to fats helping you feel fuller and helping to regulate appetite,” says Barkyoumb. The study does highlight a potential trade-off, though, as a low-carb diet may eventually raise total and LDL cholesterol.

The bottom line is that you need to be in a calorie deficit in order to lose weight. Accordingly, you will probably need to modestly reduce your intake of carbohydrates, proteins, and fats—all of which are sources of calories—in order to lose weight.

What happens if carbohydrates are avoided?fat, which is what makes up calories.

The ketogenic diet is frequently associated with avoiding carbohydrates. While some people may find success with this diet, avoiding cards may result in poor energy and possible vitamin shortages in others. 

“Drastically reducing the amount of carbohydrates you consume can have you feeling fatigued, irritable, and moody,” says Barkyoumb, reinforcing this viewpoint. Muscle cramps, headaches, and constipation are some of the short-term hazards. Digestive problems and vitamin and mineral deficiency could be long-term hazards.

“Carbohydrates additionally happen to be fantastic sources of fiber to feed beneficial gut microbiota,” continues Reines. She points out that if you don’t eat enough fiber, you run the danger of having a gut flora that is disturbed, which can affect your immune system and mood.

In summary

We need carbohydrates as a vital component of our everyday diet. Aim for 225–325 grams of carbohydrates per day for a person on a 2,000 calorie diet.

If you’re trying to eat healthier or are an athlete or busy professional, knowing how much carbohydrate you need on an individual basis and concentrating on high-quality sources can make a big impact. Therefore, keep this in mind the next time you have questions regarding carbohydrates: eating them sensibly is more important than avoiding them.