The amount of carbohydrates you should eat per day varies based on factors like age, sex, health, activity level, and dietary goals. Here are the general guidelines:
- For a typical adult consuming a 2,000-calorie diet, carbohydrates should make up about 45% to 65% of daily calories, which equals roughly 225 to 325 grams of carbs per day
- The minimum recommended carbohydrate intake is about 130 grams per day, which is the amount needed to supply the brain with adequate glucose
- For weight loss, many experts suggest a lower carb intake, typically between 100 and 150 grams per day. This range can help reduce hunger and promote weight loss while still providing sufficient energy
- Very low-carb diets, with less than 50 grams per day, may improve glycemic control and weight loss but are generally not recommended for long-term use due to limited diet variety and fiber intake
- Individual carbohydrate needs should be personalized, especially for people with diabetes, where carb intake depends on blood glucose response, medication, and lifestyle
In summary, most people should aim for 225-325 grams of carbs daily on a 2,000-calorie diet, but lower amounts (100-150 grams) can be effective for weight loss or specific health conditions. Always consider quality carbs like whole grains, fruits, vegetables, and legumes, and consult a healthcare provider before making significant changes.
