How Much Carbs Should You Eat Per Day?

Carbohydrates are an essential part of a healthy diet, providing energy and helping to maintain healthy blood sugar levels. But how much should you be eating each day? The answer depends on several factors, such as your age, activity level, and health goals. In general, the recommended daily amount of carbohydrates is 45-65% of your total daily calories.

How Many Carbs Should You Eat Per Day?

The Dietary Guidelines for Americans recommends that carbohydrates make up 45-65% of your total daily calorie intake. So, if you’re following a 2000-calorie diet, you should aim for about 225 to 325 grams of carbohydrates per day. For those who need fewer calories, the recommendation is slightly lower: 45-60% of calories coming from carbs.

What Counts as a Carbohydrate?

Carbohydrates are found in a wide variety of foods, including fruits, vegetables, dairy products, grains, and legumes. Here’s a quick breakdown of the different types of carbohydrates:

Starches: potatoes, corn, peas, beans, and rice
Whole grains: oats, barley, quinoa, bulgur, and buckwheat
Sugar: honey, maple syrup, and table sugar
Fiber: fruits, vegetables, and whole grains

How Many Carbs Should You Eat Per Meal?

It’s important to spread out your carbohydrate intake throughout the day by eating a variety of foods at each meal. The exact number of carbohydrates you should eat per meal will vary depending on your caloric needs and activity level. But as a general guideline, aim for about one third of your daily carbohydrate intake at each meal. For example, if you’re following a 2000-calorie diet with 225-325 grams of carbohydrates per day, you should aim for 75-108 grams of carbohydrates per meal.

Healthy Carbohydrates vs. Unhealthy Carbohydrates

Not all carbohydrates are created equal. Unhealthy carbs, such as white bread, white rice, and refined sugars, provide very little nutritional value and can even be detrimental to your health. On the other hand, healthy carbohydrates, such as fruits, vegetables, and whole grains, provide essential vitamins, minerals, and fiber. So, when it comes to carbs, the key is to choose wisely.

The Bottom Line

Carbohydrates are an important part of a healthy diet. The amount of carbohydrates you should eat each day depends on your age, activity level, and health goals. In general, the recommended daily amount is 45-65% of your total daily calories. It’s important to choose healthy carbohydrates, such as fruits, vegetables, and whole grains, and to spread out your carbohydrate intake throughout the day.