How much carbohydrate should I consume?

The number of grams of carbohydrates you should be consuming in a day really depends on your fitness goals and level of activity. Generally, carbohydrates should make up 50-60% of your overall caloric intake. So for example, if you are eating a 2,000 calorie a day diet this would mean that 1000-1200 of those calories should come from carbs. Since there are four calories per one gram of carbohydrate, you would need to be consuming 250-300 grams of carbohydrates per day. The digestibility of the carbohydrates you consume (fiber content) plays a role in the physiological energy available. If you are competing in long endurance activities, your carbohydrate needs would increase and you would be wise to consider carbohydrate loading. Carbohydrates are your body’s main source of fuel for general activities so don't be afraid of consuming them.

A balanced, healthy diet contains about 50 percent of calories from carbohydrate, 20 percent of calories from protein and 30 percent of calories from fat. Foods contain a combination of 3 macronutrients fat, carbohydrate and protein. Include a variety of vegetables, healthy fats such as olive oil, proteins including lean meat, and nuts. Choose 2 or 3 servings of carbohydrate foods in range of about one-fourth to one-half cup of legumes, beans, soy or dairy, whole grains, and fruits at meals and snacks.

The recommended intake is a minimum of 130 grams/day, or 45 -- 65 percent of daily calories for adults, independent of age or activity level. This is the minimum needed for your brain to function. Athletes are recommended to consume 6 -- 10 grams for every kilogram of body weight per day. For example, a typical man weighing 70 kilograms needs 420 grams of carbs per day to fuel his activity. If you are on a low-calorie diet (less than 2000 calories per day), it may be difficult to achieve the 6 grams per day.

Carbohydrates are a key macronutrient. The amount of carbohydrates needed per day varies. In general, an adult needs a minimum of 130g carbohydrate/day. When choosing carbohydrates emphasize whole grain choices such as whole grain breads/cereals, brown rice, etc. over refined/processed carbohydrate food choices.