For a healthy adult, the general recommendation is that carbohydrates should make up about 45% to 65% of your total daily calorie intake. For example:
- On a 2,000-calorie diet, this translates to roughly 225 to 325 grams of carbohydrates per day.
- On a 2,500-calorie diet, this would be approximately 281 to 413 grams of carbohydrates per day.
To determine your personal carb intake, you should first figure out your daily calorie needs based on factors like age, gender, height, weight, and activity level. Then calculate 45% to 65% of that calorie amount and convert the calories to grams by dividing by 4 (since each gram of carb provides 4 calories). It is also important to focus on quality carbs, such as whole grains, vegetables, fruits, and legumes, rather than refined or sugary carbs. If you have specific health conditions or dietary goals, such as weight loss or managing diabetes, carbohydrate needs may vary, so consulting a healthcare provider or nutritionist is advisable.
