The recommended daily carbohydrate intake varies depending on factors like age, sex, activity level, and health goals, but general guidelines exist:
- The Dietary Guidelines for Americans suggest that carbohydrates should make up 45% to 65% of your total daily calories. For a typical 2,000-calorie diet, this translates to about 225 to 325 grams of carbohydrates per day
- The Institute of Medicine sets a Recommended Dietary Allowance (RDA) of 130 grams of carbohydrates per day as the minimum amount needed to provide adequate glucose for brain function
- For weight loss, some people reduce carbohydrate intake below these levels. Low-carb diets often range from 25 to 150 grams of carbs per day , but individual needs vary and it's important to focus on the quality of carbs, favoring fiber-rich sources like vegetables, fruits, legumes, and whole grains
- Very low-carb diets (under 50 grams per day) may improve glycemic control and promote weight loss but are generally not recommended for long-term use due to difficulty maintaining diet variety and fiber intake
In summary, a healthy adult consuming around 2,000 calories daily should aim for 225 to 325 grams of carbohydrates , with at least 130 grams to meet basic energy needs. Adjustments can be made based on personal health goals, activity levels, and medical advice. Emphasizing whole, fiber-rich carbohydrate sources is key to a balanced diet
