How Many Carbs Should You Eat per Day for Weight Loss?

Carbohydrates are sugar molecules that the body breaks down for energy. The number of carbs you need per day varies depending on your health goals, activity level, and medical history.

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How Many Carbohydrates Do You Need?

There is no one-size-fits-all amount for daily carbohydrate needs. Guidelines are as follows:

• The Acceptable Macronutrient Distribution Range (AMDR) recommends that carbohydrates make up 45% to 65% of daily calories, providing essential nutrients to lower chronic disease risk. A 2,000-calorie diet would have 225 to 325 grams (g) of carbohydrates per day.
• The Recommended Dietary Allowance (RDA) is 130 g of carbohydrates per day based on a 2,000-calorie-per-day diet. The RDA is the amount of a nutrient necessary to meet the needs of nearly all healthy individuals of a specific sex and age. It reflects how much carbohydrates are needed to provide your brain with sufficient glucose. Glucose is typically the brain’s preferred energy source. 
• Fiber is the nondigestible part of carbohydrates that supports health benefits such as blood sugar control, cholesterol reduction, gut health, and weight management. The Institute of Medicine (IOM) recommends 14 g per 1,000 calories—about 28 g daily on a 2,000-calorie diet. 

Factors Affecting Daily Carbohydrate Needs

• Carbohydrate needs: Multiple factors affect daily carbohydrate needs, which vary from person to person depending on their goals, lifestyle, health, and preferences. 
• Sex-specific guidelines: Despite differences in energy metabolism between males and females, research does not support sex-specific guidelines for carbohydrates, provided you eat enough food (calories).

Activity Level

• Activity level: Varies based on activity levels, with more active individuals needing more carbohydrates.
• Sedentary needs: 3 to 5 g per kilogram (kg) of body weight per day (g/kg/day); for example, about 184 to 307 g for a person weighing 135 pounds. 
• Athlete needs: 5 to 12 g/kg/day, depending on intensity and training cycle
• General training: 5 to 7 g/kg/day, or about 307 to 430 g for a person weighing 135 pounds.
• High-intensity training: 8 to 10 g/kg/day, or about 491 to 614 g for 12 hours per week of moderate to high-intensity training. 
• Individual variation: Depending on your training regimen, activity, and goals.

Body Composition

Carbohydrate intake affects body composition, but the evidence yields mixed results on how.

• Higher carb intake: Linked to increased lean mass and lower trunk fat in women in some studies (e.g., in Korea). The average carbohydrate intake was 69.7%, higher than the AMDR in the United States. 
• Low-carb diets: They may cause greater lean body mass loss than balanced diets. However, replacing some carbohydrates with protein instead of fat limits unfavorable changes to lean body mass, a low-carb diet still promotes more muscle loss. 
• Carbohydrate type: Simple sugars (e.g., sugary drinks) may promote weight gain, while high-fiber, plant-based carbs tend to support weight and fat loss.
• Recommendation: Regardless of your body composition, aim for 45–65% of daily calories from carbohydrates (AMDR).

Blood Sugar

• Diabetes management: If you have diabetes, your healthcare provider will work with you to determine how many carbs you should eat per day based on your blood sugar levels, lifestyle, and medications. 
• ADA guidance: The American Diabetes Association’s Standard of Care does not specify a specific carb amount. Instead, it encourages individualized plans prioritizing minimally processed, nutrient-dense, high-fiber carbs. 
• Carb restriction: In the short term, it may lower blood sugar and hemoglobin A1c (a measure of average blood sugar over a few months). However, it is often unsustainable and has minimal long-term benefits over less carb-restricted diets. 
• Carbohydrates: They provide essential energy and support bodily functions; prioritize whole, high-fiber foods over simple carbs.
• Adjustment: Adjust your portions based on your healthcare provider’s recommendations, blood sugar data, and medication.

Good vs. Bad Carbs

There are really no such things as “good” or “bad” carbohydrates. However, they can be classified into two groups: simple and complex carbohydrates.

What Are Simple Carbs?

Definition: Simple carbohydrates—popularly considered “bad” carbs—are sugars and the most basic carbohydrate. However, it’s important to remember that simple carbs can be safely integrated into your diet, depending on your needs.

Digestion: Simple carbohydrates are rapidly digested, sending a burst of energy (sugar or glucose) into your bloodstream. 

Simple carbs include the following foods:

• Candy
• Desserts
• Processed foods like crackers, chips, breakfast cereals, and granola bars
• Regular soda
• Molasses
• Syrups
• Sugar (white, brown, date, coconut)
• Refined breakfast cereal
• Fruit drinks

Note: While fruits, vegetables, and milk contain simple carbohydrates, they are not considered “bad” carbs. 

What Are Complex Carbs?

Definition: Complex carbohydrates—typically considered “good” carbohydrates—contain multiple simple sugar molecules linked together. They include starches and fiber. Your body cannot digest fiber, which helps you feel full and provides many health benefits.

Digestion: Complex carbohydrates take longer to digest because the body must break them down into individual sugar molecules for use. 

Complex carbs include the following foods:

• Fruits
• Legumes like beans, lentils, and peas
• Starchy vegetables like potatoes, peas, and corn
• Whole grains like bread, cereal, pasta, crackers, and rice

How to Eat Carbs to Support Weight Loss

• Carbohydrates and weight loss: You do not need to remove carbs from your diet to support weight loss.
• Low-carb definitions: What constitutes a low-carb diet varies. Typically, it is 50–130 grams per day, but very low-carb, ketogenic diets are under 50 g per day.
• Weight loss comparisons: Studies show that low-carbohydrate diets affect weight loss similarly to calorie-equivalent balanced diets or calorie-restricted, low-fat diets. This effect is especially pronounced when looking at long-term weight loss. 
• Diet quality: Diet quality, rather than the quantity of carbs, may more significantly affect weight loss.

Other Nutrition Considerations for Weight Loss

• Balanced diet: Carbohydrates are not the only focus—protein, fat, and fiber are also essential for weight loss and overall health.
• Protein (AMDR): 10% to 35% of daily calories (about 50 to 175 g) should come from protein; the RDA is 0.8 g/kg/day—about 46 g for adult females and 56 g for adult males.
• Fat (AMDR): 20% to 35% of daily calories (about 44 to 77 g) should come from fat. 
• Macronutrient balance: Reducing carbs may affect your intake of protein and fat.
• Muscle preservation: A moderate-carb, slightly higher-protein diet may help maintain muscle mass.
• High-fat swaps: Replacing carbs with high-fat foods may not support long-term weight loss.
• Recommendation: Focus on a nutrient-dense, minimally processed, and balanced diet that includes protein, fat, and carbohydrates within the ranges established by the AMDR.

What Happens If You Do Not Get Enough Carbs?

If you do not get enough carbs, you may experience the following symptoms:

• Low energy and fatigue
• Impaired bowel function, leading to abdominal discomfort, bloating, constipation, and nausea
• Bone mineral loss
• Elevated cholesterol (hypercholesterolemia)
• Issues with nervous system functioning
• Increased risk of kidney stones

Things to keep in mind when considering your carb intake:

• Medical guidance: Consult your healthcare provider before starting a very low-carb diet to ensure it is safe and effective for you.
• Low-carb and mortality: Long-term studies link low-carb diets to a higher risk of overall mortality (death from all sources) compared to moderate-carb intake within the AMDR.
• Moderate-carb benefits: Although the precise mechanism is poorly understood, the reduced risk of overall mortality with a moderate carb intake may be from fruits, vegetables, and whole grains.
• Initial weight loss: If you do not eat enough carbs, you will experience some initial weight loss due to body water, not fat loss. Carbohydrates are stored with water, so as you use your stored glucose (glycogen), your body loses water, affecting weight. 
• Sustainability and professional support: Although a very low-carb diet can be safe, it is challenging to maintain long-term. Consider working with a registered dietitian to minimize potential nutrient deficiencies.

Key Takeaways

• Individual needs: The number of carbs you eat per day varies from person to person and depends on your activity level, health history, lifestyle, and goals. 
• AMDR guideline: Aim to consume 45% to 65% of your total daily calories from carbohydrate sources. This range supports a healthy, balanced diet associated with health benefits.
• What to prioritize: Carbs can fit within a weight-loss diet. Prioritize fiber-rich carbohydrates, like whole grains, fruits, vegetables, and legumes. Limit processed carbohydrates and added sugar sources.