The recommended daily carbohydrate intake varies depending on factors such as age, sex, activity level, and health goals, but general guidelines are as follows:
- For a typical adult consuming a 2,000-calorie diet, carbohydrates should make up about 45% to 65% of total daily calories. This translates to roughly 225 to 325 grams of carbohydrates per day
- The minimum amount of carbohydrates needed to meet basic energy requirements, especially for brain function, is about 130 grams per day. This is considered the Recommended Dietary Allowance (RDA) for carbohydrates
- For weight loss or blood sugar management, some people may reduce carbohydrate intake below these general recommendations. A moderate low-carb intake might be around 100 to 150 grams per day , while very low-carb diets typically restrict carbs to less than 50 grams per day. However, very low-carb diets may not be suitable long-term and should be managed carefully, especially for people with diabetes or other health conditions
- It is also important to focus on the quality of carbohydrates, favoring whole grains, fruits, vegetables, and legumes over refined sugars and processed carbs
In summary, most adults should aim for about 225–325 grams of carbs daily on a 2,000-calorie diet, with a minimum of 130 grams to meet essential energy needs. Individual needs can vary widely based on personal health goals and lifestyle.
