How Many Carbs Per Day
It is hard to tell exactly how many carbs per day to lose weight naturally, but reducing them to about 100-150 grams per day should be sufficient to start losing fat.
If that doesn’t work, then reducing them under 100, maybe even under 50 grams per day will probably do the trick. You will most likely experience quick weight loss during the first week on a low-carb diet, and this is mainly due to reduced fluid retention. Weight loss will slow down after that.
For example, a person who eats approximately 2,000 calories per day should take in about about 250 grams of carbohydrates (2,000 divided by 2 = 1,000 and 1,000 divided by 4 = 250).
The number of carbs per day for weight loss ranges from from 20 to 50 or sometimes up to 70 grams. However, 70 grams daily is usually only for those who are engaging in weight training in addition to cardio exercise. The usual low carbohydrate range is 20 to 60 grams daily. You determine how strict you need to be; the best way is to experiment and discover what amount works well for you as an individual.
If you are not wanting to lose weight, the number of carbs you can consume on a daily basis may be judged on your daily calorie intake. For a person who is just doing a regular amount of activity (taking in 1,600-2,200 calories), carbohydrate intake is more (around 65%), whereas fat intake is lower (20%). But if the person has a higher calorie intake (e.g., 3,000-4,000, as in someone who does long-distance running, etc.) the person will need less carbohydrates (55%) and more fats (30%). There isn’t a raw number of carbohydrates to intake because the amount of exercise a person does depends essentially on how active they are overall. For athletes, the most important carbohydrate is the complex ones such as oats, fruits, vegetables… anything with fiber. But you have to watch out: carbohydrates are easily over-consumed, especially refined processed carbohydrates.
If an individual needs 200 Calories daily, this would be 0.58×2000=1160 CHO Calories which at 4 Cal./g would be 290g. On a weight reduction diet of 1500 Calories, for example, 58% of Calories would be 870 Calories or 217 g. It is important that of the 58%, most (48%) should come from complex carbohydrates such as starch with only 10% of total Calories coming from refined sugars and foods containing them.