How Many Grams of Carbs Should You Eat Per Day?

by Callum Allan on Dec 13, 2022

How Many Grams of Carbs Should You Eat Per Day?

When it comes to nutrition, many people focus on protein and fat intake without considering carbohydrate consumption. Carbohydrates are essential macronutrients that provide energy for your daily activities and can even help you reach your fitness goals. But how many carbs should you eat per day? Let's break it down. 


The Recommended Intake of Carbs 

The recommended dietary allowance (RDA) of carbohydrates is 130 grams per day. This recommendation is based on a 2,000-calorie diet and is intended to meet the needs of most people. If you have specific health concerns or dietary restrictions, however, you may need to adjust this amount accordingly. 


Calculating Your Own Carb Needs 

If you want to get a better idea of the exact number of carbs you should be eating each day, consider calculating your own carb needs based on your lifestyle and activity level. To do this, you'll need to calculate your total daily energy expenditure (TDEE), which is the number of calories you burn throughout the day through normal activities such as walking, working out, and everyday tasks like cooking or cleaning. Once you know your TDEE, multiply it by 0.45-0.55; this will tell you how many grams of carbohydrates should make up your daily intake. For example, if your TDEE is 2000 calories per day, then 900-1100 calories should come from carbs every day—or 225-275 grams worth! 


Types of Carbs That Are Good For You 

Now that we know how much we should eat each day, let’s talk about what kinds of carbs we should be eating. The best sources are complex carbohydrates such as whole grains like quinoa or brown rice; beans and legumes; fruits and vegetables; nuts and seeds; dairy products like milk, yoghurt or cheese; and starchy root vegetables like potatoes or yams. These types of carbs are packed with vitamins and minerals that are essential for overall health and well-being while also providing sustainable energy throughout the day! 



In conclusion, it’s important to make sure that carbohydrates are an important part of your daily diet in order to meet both your physical activity needs as well as overall nutrition requirements. The RDA recommends between 130-225 grams depending on lifestyle factors such as activity level or dietary restrictions but ultimately it's up to each individual person to find out their ideal carb intake for optimal health benefits! Remember that there are good sources of carbs out there—including whole grains, legumes, fruits & veggies—to help keep things balanced so don't forget about them when planning meals!