How Many Carbs Do You Need in a Day?

Understand the importance of carbohydrates in your diet, recommended daily amounts to consume and learn how to integrate them healthfully.

January 18, 2025 · 9 min · 1842 words · Michael Sanders

Table of Contents

In This ArticleView AllIn This ArticleWhat Are Carbohydrates?How Many Carbs Do You Need in a Day?Other FactorsHealth Eating TipsFAQsThe Bottom Line

In This ArticleView All

View All

In This Article

What Are Carbohydrates?

How Many Carbs Do You Need in a Day?

Other Factors

Health Eating Tips

FAQs

The Bottom Line

Close

Photo:Photographer: Brie Passano, Food Stylist: Annie Probst

a recipe photo of the Creamy One-Pot Orecchiette with Sausage & Peas

Photographer: Brie Passano, Food Stylist: Annie Probst

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.

You can categorize carbohydrates into simple carbs and complex carbs:

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.

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.”

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 Centralto 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 theWhat’s for Dinner Clubpoints 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 ourlist of healthy carbs for diabetesthat 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:

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 theCreate Cures Foundation& food freedom and body image coach atFeed Your Powerstates, “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 fromCurrent Obesity Reportsand 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 inNutrientsinvestigating 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 acalorie 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 theketogenic 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.

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 likeBaked Blueberry & Banana-Nut Oatmeal Cupsfor breakfast,Roast Chicken & Sweet Potatofor dinner andAlmond-Stuffed Datesfor a snack.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhang, S., Tian, J., M, L., Zhong, C., & Zhang, Y. (2022). Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health,22(1).https://doi.org/10.1186/s12889-022-13419-y2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfFoodData Central. (n.d.).https://fdc.nal.usda.gov/Verma, N., Kumar, S.S. & Suresh, A. An evaluation of basal metabolic rate among healthy individuals — a cross-sectional study.Bull Fac Phys Ther28, 26 (2023).https://doi.org/10.1186/s43161-023-00139-6Muscogiuri, G., Verde, L., Sulu, C., Katsiki, N., Hassapidou, M., Frías-Toral, E., Cucalón, G., Pazderska, A., Yumuk, V., Colao, A., & Barrea, L. (2022). Mediterranean Diet and Obesity-related Disorders: What is the Evidence?Current Obesity Reports,11(4), 287–304.https://doi.org/10.1007/s13679-022-00481-1Chawla, S., Silva, F. T., Medeiros, S. A., Mekary, R. A., & Radenković, D. (2020). The Effect of Low-Fat and Low-Carbohydrate diets on Weight loss and lipid Levels: A Systematic Review and Meta-Analysis.Nutrients,12(12), 3774.https://doi.org/10.3390/nu12123774

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zhang, S., Tian, J., M, L., Zhong, C., & Zhang, Y. (2022). Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health,22(1).https://doi.org/10.1186/s12889-022-13419-y2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfFoodData Central. (n.d.).https://fdc.nal.usda.gov/Verma, N., Kumar, S.S. & Suresh, A. An evaluation of basal metabolic rate among healthy individuals — a cross-sectional study.Bull Fac Phys Ther28, 26 (2023).https://doi.org/10.1186/s43161-023-00139-6Muscogiuri, G., Verde, L., Sulu, C., Katsiki, N., Hassapidou, M., Frías-Toral, E., Cucalón, G., Pazderska, A., Yumuk, V., Colao, A., & Barrea, L. (2022). Mediterranean Diet and Obesity-related Disorders: What is the Evidence?Current Obesity Reports,11(4), 287–304.https://doi.org/10.1007/s13679-022-00481-1Chawla, S., Silva, F. T., Medeiros, S. A., Mekary, R. A., & Radenković, D. (2020). The Effect of Low-Fat and Low-Carbohydrate diets on Weight loss and lipid Levels: A Systematic Review and Meta-Analysis.Nutrients,12(12), 3774.https://doi.org/10.3390/nu12123774

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Zhang, S., Tian, J., M, L., Zhong, C., & Zhang, Y. (2022). Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health,22(1).https://doi.org/10.1186/s12889-022-13419-y2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfFoodData Central. (n.d.).https://fdc.nal.usda.gov/Verma, N., Kumar, S.S. & Suresh, A. An evaluation of basal metabolic rate among healthy individuals — a cross-sectional study.Bull Fac Phys Ther28, 26 (2023).https://doi.org/10.1186/s43161-023-00139-6Muscogiuri, G., Verde, L., Sulu, C., Katsiki, N., Hassapidou, M., Frías-Toral, E., Cucalón, G., Pazderska, A., Yumuk, V., Colao, A., & Barrea, L. (2022). Mediterranean Diet and Obesity-related Disorders: What is the Evidence?Current Obesity Reports,11(4), 287–304.https://doi.org/10.1007/s13679-022-00481-1Chawla, S., Silva, F. T., Medeiros, S. A., Mekary, R. A., & Radenković, D. (2020). The Effect of Low-Fat and Low-Carbohydrate diets on Weight loss and lipid Levels: A Systematic Review and Meta-Analysis.Nutrients,12(12), 3774.https://doi.org/10.3390/nu12123774

Zhang, S., Tian, J., M, L., Zhong, C., & Zhang, Y. (2022). Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health,22(1).https://doi.org/10.1186/s12889-022-13419-y

2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

FoodData Central. (n.d.).https://fdc.nal.usda.gov/

Verma, N., Kumar, S.S. & Suresh, A. An evaluation of basal metabolic rate among healthy individuals — a cross-sectional study.Bull Fac Phys Ther28, 26 (2023).https://doi.org/10.1186/s43161-023-00139-6

Muscogiuri, G., Verde, L., Sulu, C., Katsiki, N., Hassapidou, M., Frías-Toral, E., Cucalón, G., Pazderska, A., Yumuk, V., Colao, A., & Barrea, L. (2022). Mediterranean Diet and Obesity-related Disorders: What is the Evidence?Current Obesity Reports,11(4), 287–304.https://doi.org/10.1007/s13679-022-00481-1

Chawla, S., Silva, F. T., Medeiros, S. A., Mekary, R. A., & Radenković, D. (2020). The Effect of Low-Fat and Low-Carbohydrate diets on Weight loss and lipid Levels: A Systematic Review and Meta-Analysis.Nutrients,12(12), 3774.https://doi.org/10.3390/nu12123774