Nutrition
How Many Carbs Should You Eat Per Day?
How many carbs you should eat per day based on activity level, goals, and metabolic health. Practical guidance without fad diet extremes.
How many carbs you should eat per day depends on your activity level, metabolic health, and personal preference.
For sedentary adults, 100 to 150 grams per day is reasonable.
For moderately active adults exercising three to five times per week, 150 to 250 grams per day.
For very active adults and athletes, 250 to 400 grams per day.
Carb quality matters more than quantity. Vegetables, fruits, legumes, and whole grains are superior.
Fiber intake should be 25 grams per day for women and 38 for men.
Low carb diets range from 20 to 50 grams for ketogenic to 100 to 150 for liberal low carb.
Individual tolerance varies. People with insulin resistance may do better with lower carb intake.