Ahh, carbohydrates. Out of all the macronutrients (carbs, protein and fat), they seem to be one of the most heavily debated. Although they often get mislabeled as “bad” for us, carbs are an essential part of a balanced eating pattern. If you’re wondering how many you should be eating day to day, this article is for you. Let’s talk about what carbohydrates are, how many to include in your diet and nourishing sources to enjoy.
What Are Carbohydrates?
Simply put, carbohydrates are our body's main energy source. When we eat them, our body breaks them down into glucose. Huma Chaudhry, RDN, a clinical dietitian and recipe developer at Dose of Nutrition echoes this and states, “Carbs provide us with glucose, an energy source used by our cells, tissues and organs throughout the body.”
You can categorize carbohydrates into simple carbs and complex carbs:
- Simple carbohydrates are typically high in simple sugar (think: added sugar or refined grains) without many other nutrients. They break down quickly in the body, providing a rapid source of energy. These include foods like candy, sugar-sweetened beverages, packaged snack foods like chips and baked goods. While all foods can fit into a balanced diet, these types of simple carbs should generally be enjoyed in a more limited way and in moderation.
- Complex carbohydrates are carbohydrate-containing foods that have the added benefit of essential nutrients such as fiber, vitamins and minerals. Think: yogurt, milk, whole grains, legumes, nuts, fruits and starchy vegetables. They tend to digest more slowly, support digestive health and maintain stable blood sugar levels.
It’s important to consume enough fiber, and complex carbs can be a great source of the nutrient that Chaudhry notes, “Americans aren’t getting enough of.” Chaudhry also points to research which spotlights the importance of getting enough fiber for lowering risk for heart disease.
How Many Carbs Do You Need in a Day?
So, what's the magic number? According to the 2020-2025 Dietary Guidelines for Americans, it’s recommended that carbs should make up about 45% to 65% of your total daily calories. Chaudhry chimes in, “A gram of carbohydrate is equal to 4 calories which translates to a daily target of 225 to 325 grams of carbs if you are eating a standard 2,000 calorie diet.”
If you generally have more or fewer calories a day, you can also calculate this for yourself. Simply multiplying your total daily calorie intake by the carbohydrate range of 45% to 65%. Then, divide the result by 4 (since 1 gram of carbohydrate equals 4 calories) to determine your personalized daily carbohydrate goal.
For example, 2,400 calories x 50% of daily calories from carbs = 1,200 calories ÷ 4 = 300 grams of carbohydrates per day.
But remember, even with this general formula, one size doesn't fit all. The best carb intake for you can vary based on factors like gender, age, activity level and overall health.
To figure out the grams of carbs in any given product, flip over to the nutrition label on the back and look at the “Total Carbohydrate” row. For fresh fruits and vegetables, use a reputable tool like USDA FoodData Central to search for the carbohydrate content.
Factors That Impact Your Carb Needs
Your daily carb needs are very personalized. The number of carbs you should eat really depends on various genetic, lifestyle factors and your goals. Your individual needs may even vary day to day.
Body Composition
Your body's unique muscle and fat makeup alongside your gender and age play significant roles in determining your carb requirements. Larger bodies (encompassing both fat and fat-free mass) and those who are male generally require more calories and carbohydrates overall. According to research, this is because larger bodies and males typically have a higher basal metabolic rate (BMR), which is the energy expended at rest to maintain vital functions such as breathing, circulation and cell production.
Activity Level
Gillean Barkyoumb, M.S., RDN owner of the What's for Dinner Club points out, “During moderate to high intensity exercise, carbohydrates are the main source of energy and they are almost exclusively used during maximal intensity exercise. The amount you need is highly dependent on the intensity and duration of your movement.” Barkyoumb uses a general guide of 3 to 5 grams of carbs per kilogram of bodyweight per day for light or low intensity exercise or 8 to 10 grams of carbs per kilogram of bodyweight per day for very high intensity workouts (i.e. endurance athletes).
Blood Sugar Levels
Consistent carbs intake is key for healthy blood sugar management, especially for those with diabetes. Choosing the right types and amounts of carbs can help keep blood sugar levels steady. Need some ideas? Check out our list of healthy carbs for diabetes that includes fruits, vegetables, whole grains, legumes and dairy.
It may be helpful to work with a registered dietitian and/or certified diabetes educator who can provide tailored advice on your specific carb needs. Talk to your health care provider to see what’s right for you.
Tips for Including Carbs in a Healthy Eating Pattern
Carbs can definitely be a part of a healthy eating pattern–it’s just about choosing nourishing options. Here are some tips to keep in mind:
- Enjoy whole grains: Make it a habit to embrace whole grains such as wild rice, sorghum, quinoa and oats. These types of grains contain the bran, germ and endosperm, where many of the vitamins and minerals are found. On the other hand, refined grains undergo a process that removes the germ and bran, removing many nutrients.
- Focus on fruits and veggies: Adding colorful fruits and veggies to every meal is a great way to incorporate carbs while also getting added nutrients and antioxidants. Remember: fresh, frozen, canned and juiced can all count.
- Balance is key: Aim to always pair your carbs with proteins and fats for a well-rounded meal. Chaudhry says, “A general rule I like to follow is to add 1 to 2 sources of complex carbs to at least half my plate.” Then, fill the remaining quarters with protein and healthy fats with foods like salmon, eggs, chicken, tofu, avocado and nuts as a few examples.
- Portion control: It can be easy to overdo it, so keeping portions in mind is key. A general rule of thumb is ½-cup serving of whole grains; one small piece or ½-cup serving of chopped fruit; and 1/2 to 1 cup serving of starchy vegetables like corn or potatoes.
Frequently Asked Questions
How many carbs should you eat to lose weight?
It's not just about counting or cutting carbs; it's about choosing the right ones.
Katie Reines, M.S., RD, registered dietitian nutritionist at the Create Cures Foundation & food freedom and body image coach at Feed Your Power states, “Instead of focusing on how many carbs we should eat to lose weight, we should really be focusing on the quality.” She goes on to highlight a 2022 study from Current Obesity Reports and points to how dietary patterns with a focus on complex carbohydrate foods like whole grains, vegetables and fruits have been shown to help prevent obesity and potentially prevent diseases like heart disease and diabetes.
Barkyoumb points out a 2020 review published in Nutrients investigating the effectiveness of low-carb diets for weight loss. In this case, low carb is defined as less than 40% of your total daily calories. When looking at the research, they found that participants who ate a low-carb diet had greater weight loss results for up to one year compared to those who followed a low-fat diet. Barkyoumb mentions, “This is likely due to fats helping you feel fuller and helping to regular appetite.” However, the study points out there may be a trade-off as following a low-carb regimen could increase LDL cholesterol and total cholesterol long-term.
Ultimately, it’s important to note that losing weight requires a calorie deficit. That means to lose weight, you’ll likely need to slightly decrease carbohydrates as well as proteins and fat, which constitute calories.
What happens if you avoid carbs?
Avoiding carbs is often synonymous with the ketogenic diet. While this dietary regimen may work well for some, for others avoiding cards can lead to low energy and potential nutrient deficiencies.
Barkyoumb reinforces this idea and states, “Drastically reducing the amount of carbohydrates you consume can have you feeling fatigued, irritable and moody. Short-term risks include constipation, headaches and muscle cramps. Long-term risks could be vitamin and mineral depletion and digestive issues.”
Reines adds, “Carbohydrates also happen to be fantastic sources of fiber to feed beneficial gut microbiota.” She mentions without getting enough fiber, you may put yourself at risk of developing a compromised gut microbiome, and therefore a compromised mood and immune system.
The Bottom Line
Carbohydrates are an essential part of our daily nutrition. For someone following a 2,000 calorie diet, aim to eat around 225 to 325 grams of carbs per day.
Whether you're an athlete, a busy professional or just someone trying to eat healthier, understanding your individual carbohydrate needs and focusing on quality sources can make all the difference. So, the next time you wonder about carbs, remember: it's not about avoiding them, it's about embracing them wisely.
Need some inspiration? Try healthy recipes like for breakfast, for dinner and Almond-Stuffed Dates for a snack.
