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How many carbohydrates should I eat in a day?

Carbs should make up 45% – 65% of your calories

In general, 45% – 65% of your daily calories should come from carbohydrates.

Example:
If you eat 1800 calories a day, 810 – 1170 calories should come from carbohydrates.

Here’s the math:
1800 calories x 45% (0.45) = 810 calories
1800 calories x 65% (0.65) = 1170 calories

45% – 65% of 1800 calories = 810 – 1170 calories of carbohydrates

How many grams of carbohydrates should I eat in a day?

There are 4 calories in 1 gram of fat.
810 – 1170 calories from fat = 202.5 – 292.5 grams of carbohydrates.

Here’s the math:
810 calories ÷ 4 calories per gram of carbohydrate = 202.5 grams of carbohydrates.
1170 calories ÷ 4 calories per gram of carbohydrate = 292.5 grams of carbohydrates.

  • If you eat 1200 calories a day, 540-780 calories (135-195 grams) of carbohydrates are recommended.
  • If you eat 1400 calories a day, 630-910 calories (157.5-227.5 grams) of carbohydrates are recommended.
  • If you eat 1600 calories a day, 720-1040 calories (180-260 grams) of carbohydrates are recommended.
  • If you eat 2000 calories a day, 900-1300 calories (225-325 grams) of carbohydrates are recommended.
Source:
Dietary Guidelines for Americans 2005. U.S. Department of Health and Human Services and U.S. Department of Agriculture




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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...