How Many Carbs Should You Eat per Day to Lose Weight? - The Proactive Health Management Plan
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How Many Carbs Should You Eat per Day to Lose Weight?

Low carbohydrate diets can be very effective for weight loss. Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories.

For some people, a low carb diet allows them to eat until fullness, feel satisfied, and still lose weight.

The number of carbs a person should eat every day for weight loss varies depending on their age, sex, body type, and activity levels.

Why would you want to eat fewer carbs?

The Dietary Guidelines for Americans recommends that carbs provide 45–65% of your daily calorie intake for all age groups and sexes.

According to the Food and Drug Administration, the Daily Value for carbs is 300 grams per day when eating a 2,000-calorie diet.

Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50–150 grams per day. Research has shown that low carb diets can be part of an effective weight loss strategy.

This diet restricts your intake of carbohydrates — including sugars and starches like bread and pasta — and replaces them with protein, healthy fats, and vegetables.

Studies show that low carb diets can reduce a person’s appetite, lead to them eating fewer calories, and help them to lose weight more easily than in other diets, provided they maintain the diet.

In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective.

Low carb diets also have benefits that go beyond just weight loss. They can help to lower blood sugar, blood pressure, and triglycerides. They can also help to raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.

Low carb diets often cause more weight loss and improve health when compared to calorie-restricted, low fat diets that many people still recommend.

TL;DR Many studies show that low carb diets can be more effective and healthier than low fat diets.

What counts as a low carb diet?

There’s no clear definition of exactly what constitutes a low carb diet, and what’s low for one person may not be low for the next.

An individual’s optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health.

People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.

Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change.

People who fall into these categories are less able to tolerate a lot of of carbs.

TL;DR The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors.

How to decide your daily carb intake

If you simply remove the unhealthiest carb sources from your diet, such as refined wheat and added sugars, you’ll be well on your way to improved health.

However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources.

There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs. The following sections discuss what some dietitians believe about carb intake and weight loss.

Eating 100–150 grams per day

This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight.

It’s possible to lose weight at this — and any — carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight.

Carbs you can eat include:
  • all vegetables
  • several pieces of fruit per day
  • moderate amounts of healthy starches, like potatoes, sweet potatoes, and healthier grains, like rice and oats
Eating 50–100 grams per day

This range may be beneficial if you want to lose weight while keeping some carb sources in the diet. It may also help to maintain your weight if you’re sensitive to carbs.

Carbs you can eat include:
  • plenty of vegetables
  • 2–3 pieces of fruit per day
  • minimal amounts of starchy carbs
Eating 20–50 grams per day

This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.

When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.

Carbs you can eat include:
  • plenty of low carb vegetables
  • some berries, maybe with whipped cream
  • trace carbs from other foods, like avocados, nuts, and seeds

Be aware that a low carb diet doesn’t mean it’s a no-carb diet. There’s room for plenty of low carb vegetables.

It’s important to experiment

Each individual is unique and what works for one person may not work for the next. It’s important to do some self-experimentation and figure out what works best for you.

If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication.

TL;DR For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

Types of carbs and what to focus on

A low carb diet isn’t just about weight loss, it may also improve your health. For this reason, the diet should be based on whole, unprocessed foods and healthy carb sources. Low carb junk foods are often unhealthy.

If you want to improve your health, choose unprocessed foods such as:
  • lean meats
  • fish
  • eggs
  • vegetables
  • nuts
  • avocados
  • healthy fats

Choose carbohydrate sources that include fiber. If you prefer a moderate carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice.

Added sugars and other refined carbs are always unhealthy options, it’s recommended that you limit or avoid them.

TL;DR It’s very important to choose healthy, fiber-rich carb sources. A healthy diet includes plenty of vegetables, even at the lowest level of carb intake.

Low carb diets help you burn fat

Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the body’s cells.

One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone.

Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention.

When you cut carbs, you reduce insulin and your kidneys start shedding excess water.

It’s common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 5–10 pounds (2.3–4.5 kg) this way.

Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.

One study compared low carb and low fat diets and used DEXA scanners, which are very accurate measures of body composition. The low carb dieters lost significant amounts of body fat and gained muscle at the same time.

Studies also show that low carb diets are particularly effective at reducing the fat in your abdominal cavity, also known as visceral fat or belly fat. This is the most dangerous fat and is strongly associated with many diseases.

If you’re new to low carb eating, you’ll probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.

This is called the “low carb flu,” and it’s usually over within a few days. After this initial phase is over, many people report having more energy than before, with no afternoon dips in energy that are common on high carb diets.

TL;DR Water weight drops fast on a low carb diet, and fat loss takes a bit longer. It’s common to feel unwell in the first few days of lowering your carb intake. However, many people feel excellent after this initial adaptation phase.

The bottom line

Before starting the low carb diet, try tracking how many carbs you eat on a typical day and whether they’re healthy or unhealthy. A free app can help.

Because fiber doesn’t really count as carbohydrates, you can exclude the fiber grams from the total number. Instead, count net carbs, using this calculation:

net carbs = total carbs – fiber

One of the benefits of low carb diets is that, for many people, it’s easy to do. You don’t need to track anything if you don’t want to.

Just eat some protein, healthy fats, and veggies at every meal. Include some nuts, seeds, avocados, and full-fat dairy products. Also, choose unprocessed foods.

290 Comments
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    Posted at 03:21h, 25 August

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    Posted at 03:20h, 25 August

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    Posted at 18:43h, 24 August

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    Posted at 21:22h, 21 August

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    Posted at 03:47h, 21 August

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    Posted at 15:27h, 19 August

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    Posted at 14:11h, 19 August

    good article

  • Jamie Mclees
    Posted at 02:56h, 19 August

    Lower carb works best for me.

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      Posted at 18:37h, 21 August

      Great info!

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    Posted at 00:42h, 19 August

    thx

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    Posted at 20:44h, 18 August

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    Interesting

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    Posted at 22:24h, 17 August

    I try to eat alot of nuts and fruit as much as possible

  • Elizabeth.ward
    Posted at 22:23h, 17 August

    I try to eat as little as possible of carbs

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    My wife loves this!

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    Posted at 15:07h, 17 August

    Thank you.

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    Posted at 23:24h, 16 August

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    .

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    Posted at 07:11h, 16 August

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    Posted at 18:43h, 14 August

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      Posted at 00:10h, 14 August

      Can’t give up my carbs.

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    Posted at 17:18h, 13 August

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    Posted at 23:44h, 12 August

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    Posted at 23:51h, 11 August

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      Posted at 00:08h, 12 August

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    Posted at 23:49h, 11 August

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    Posted at 23:46h, 11 August

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      Posted at 00:33h, 12 August

      Thanks

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    Posted at 23:36h, 11 August

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    Posted at 23:28h, 11 August

    I have the hardest time with always wanting carbs and cannot seem to lose weight because of it this is great info!

  • Martin M Ahumada
    Posted at 23:16h, 11 August

    This was an outstanding article, which has enlightened me about how little I really knew about my diet, about the dangers of consuming too many carbs, and the negative impact of excessive carbs on us. Wow. It has been sobering. I plan to change what I consume and pay more attention to the products I purchase. I will now read their contents very carefully before placing them in my basket. Thank you for a great article.

  • John O'Brien
    Posted at 22:56h, 11 August

    Cutting carbs is easier said than done.

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    Posted at 22:41h, 11 August

    I just might try this. Thank you

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    Posted at 22:34h, 11 August

    Good to know I will try this low carb

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    Posted at 22:21h, 11 August

    Thanks

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    Great advice

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      Posted at 23:10h, 11 August

      Thanks for the info I’m going try it

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        Posted at 23:38h, 11 August

        Very good information thank you

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    Posted at 21:57h, 11 August

    thank you for the info. good read

  • Pam Nolan
    Posted at 21:56h, 11 August

    Thanks

  • Terry Daniel McWhirter
    Posted at 21:47h, 11 August

    Good info.! No Pasta and Bread, that’s a tough one.

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    Posted at 21:43h, 11 August

    Good information.

  • Chris Mouser
    Posted at 21:41h, 11 August

    Thank you for the info. I’ve seen alot of folks on the keto diet lately and some say it’s great while others say it’s very bad for you.

    • Elizabeth O.
      Posted at 14:02h, 12 August

      Great information! Thanks for sharing

  • Mary Duke
    Posted at 21:36h, 11 August

    Thank you for the great information.

  • Karen George
    Posted at 21:35h, 11 August

    I’ve been keto for a couple months and love it have gotten some great recipes for no carb bread and brownies so you’re really not going without

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    Posted at 21:34h, 11 August

    Great information Thanks

  • Kate U
    Posted at 21:33h, 11 August

    I will have to try this

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    Posted at 21:32h, 11 August

    Good info and a reminder to eat right and be active !!

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    Posted at 21:30h, 11 August

    I enjoyed reading this article

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    Posted at 21:21h, 11 August

    Thanks for the information

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    Posted at 21:21h, 11 August

    Thank you

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    Posted at 21:20h, 11 August

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    Thanks

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    Posted at 21:07h, 11 August

    Thanks for the information

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    Posted at 21:02h, 11 August

    Thanks

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    Posted at 20:53h, 11 August

    great article , lots of good information

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    Posted at 20:41h, 11 August

    Considering a low carb lifestyle.

  • Chris O’Brien
    Posted at 20:30h, 11 August

    Great information

  • Joel Rutter
    Posted at 20:30h, 11 August

    Thanks

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    Posted at 20:29h, 11 August

    I have been doing this and it does work great

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    Posted at 20:24h, 11 August

    thanks

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    Posted at 20:23h, 11 August

    Thanks

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      Posted at 07:15h, 12 August

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    Great article

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    Posted at 20:22h, 11 August

    I need better self control

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    Posted at 20:14h, 11 August

    Thank you

  • Meghan Martin
    Posted at 20:13h, 11 August

    Thank you!

  • Lisa Sparks
    Posted at 20:08h, 11 August

    Currently doing KETO and low carbs works! Good, informative article.

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    Posted at 20:08h, 11 August

    Good information thanks

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    Posted at 20:04h, 11 August

    Great information working on it

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    Posted at 20:03h, 11 August

    Thanks for information

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    Posted at 20:03h, 11 August

    Thank you

  • Jenny Martin
    Posted at 19:58h, 11 August

    Thank you

  • James McKinnon
    Posted at 19:58h, 11 August

    Great Information. I will need to start tracking my carbs along with my calories each day.

  • Debbie
    Posted at 19:51h, 11 August

    Thanks again!!!

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    Posted at 19:48h, 11 August

    Thanks

  • Jessica
    Posted at 19:48h, 11 August

    Good information thanks

  • Rachelle Jackson
    Posted at 19:47h, 11 August

    Thank You good info very helpful

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    Posted at 19:41h, 11 August

    This is very helpful as I am in need of lowering my triglycerides, which means weight loss too. Thank You very much! 🙂

  • NM
    Posted at 19:29h, 11 August

    I do low carbs in my daily diet…vital info!

  • Iris Carroll
    Posted at 19:28h, 11 August

    Thanks for the info.

  • Brooks Douglass
    Posted at 19:27h, 11 August

    Good article. Especially while many are working from home.

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    Posted at 19:22h, 11 August

    Thanks

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    Posted at 19:21h, 11 August

    Thanks for the info!

  • margaret heller
    Posted at 19:17h, 11 August

    I am trying to switch to a low carb diet. I have type 2 diabetes. This was very helpful information.
    Thank you.

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    Posted at 19:16h, 11 August

    Good information, going to try this… Thanks

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    Very good information

    Thank you

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    Posted at 19:01h, 11 August

    Thank you

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    Posted at 18:59h, 11 August

    interesting

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    Posted at 18:56h, 11 August

    Great read

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    Posted at 18:55h, 11 August

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  • Laurie Christensen
    Posted at 18:55h, 11 August

    I have lost 61 pounds since January on a low carb way of eating. I highly recommend it.

    • Celeste wilson
      Posted at 18:58h, 11 August

      Thanks

    • Alfonso Andrade
      Posted at 21:16h, 11 August

      Thanks very informative

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    Posted at 18:54h, 11 August

    Doris Jennings, Good information going try it thanks

  • Bunny Steelman
    Posted at 18:52h, 11 August

    Thanks

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    Posted at 18:50h, 11 August

    Will do

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    Posted at 18:49h, 11 August

    Good to know.

    • Ricky Sutton
      Posted at 18:51h, 11 August

      Thanks

      • Reina Cardona
        Posted at 21:29h, 11 August

        Great info! Thank you.

  • Hope Griffin
    Posted at 18:47h, 11 August

    Thank you

  • Hope Griffin
    Posted at 18:47h, 11 August

    Thank you!

  • Megan Bleck
    Posted at 18:46h, 11 August

    Going to have to start tracking how many carbs I eat in a typical day. Should be interesting!

  • Dina Ostrander
    Posted at 18:44h, 11 August

    Thanks

    • Lorna
      Posted at 18:50h, 11 August

      Very informative thanks

  • Brandon Snyder
    Posted at 18:43h, 11 August

    Thanks

    • Daphne Jackson
      Posted at 18:44h, 11 August

      I did the Keto diet and lost over 30lbs.

    • Juan Lopez
      Posted at 19:13h, 11 August

      Great thanks

  • Katherine
    Posted at 18:42h, 11 August

    Good Article

    • Kimberly S Dandridge
      Posted at 19:49h, 11 August

      Thanks

  • christopher barlow
    Posted at 18:42h, 11 August

    Thank you

  • Eric Wiesel
    Posted at 18:40h, 11 August

    Composed well!!

  • Hunter Gervin
    Posted at 18:40h, 11 August

    Thanks

  • glenn cornish
    Posted at 18:39h, 11 August

    thanks

  • Olga Riney
    Posted at 18:37h, 11 August

    It is very difficult, so many temptation around;-)

  • Dana Shobe
    Posted at 18:35h, 11 August

    Thanks

  • Matieka H
    Posted at 18:33h, 11 August

    Thank You!

    • Budzik Joanna
      Posted at 19:32h, 11 August

      Good to know. Thank you.

  • AMANDA WEDGEWORTH
    Posted at 18:32h, 11 August

    OK

  • Annette Hill
    Posted at 18:31h, 11 August

    Thank you I don’t need to lose any weight but great info I’m 98 lbs

  • carmen roe
    Posted at 18:30h, 11 August

    Lots of good info on carbs

  • J. Allen
    Posted at 18:29h, 11 August

    Thank you.

  • Therese Seghers
    Posted at 18:29h, 11 August

    Thank you for the information.

  • Joseph custis
    Posted at 18:27h, 11 August

    Thank

  • jeanne watman
    Posted at 18:25h, 11 August

    thank you!

    • Maryann flores
      Posted at 18:32h, 11 August

      good information

  • Ron Darden
    Posted at 18:25h, 11 August

    Great reminder.

    Thanks

  • Christy Cline
    Posted at 18:25h, 11 August

    Great, thanks!

  • Lauri Cuozzo
    Posted at 18:24h, 11 August

    Thank you for the helpful information.

  • DEBBY HAMILTON
    Posted at 18:23h, 11 August

    THANK YOU SO MUCH FOR THIS INFORMATION , VERY USEFUL FOR ME

  • Brad Meredith
    Posted at 18:23h, 11 August

    Ok

  • Teresa Williams
    Posted at 18:22h, 11 August

    Very good information. Thanks

  • Jonathan Soria
    Posted at 18:21h, 11 August

    Thanks

  • Jamie Taggart
    Posted at 18:19h, 11 August

    Good stuff to read. Thanks

  • John Simon
    Posted at 18:19h, 11 August

    Thank you!

  • William Connor
    Posted at 18:19h, 11 August

    Good information. Thank you.

  • Erin
    Posted at 18:19h, 11 August

    Interesting. Thank you!

  • Aaryn Crosby
    Posted at 18:17h, 11 August

    Thanks

  • Terry R Clark
    Posted at 18:16h, 11 August

    But,carbs are good said the fat man!

  • Maranda L Rusk
    Posted at 18:14h, 11 August

    Ty

  • jen
    Posted at 18:14h, 11 August

    I deal with the carb issue on a daily basis as I am a diabetic. I can carb count with the best of them….lolo

  • Ryan Nordstrom
    Posted at 18:13h, 11 August

    Thanks

  • yelena upart
    Posted at 18:12h, 11 August

    TY

  • Lisa Bennett
    Posted at 18:11h, 11 August

    Thanks.

  • Jimmy Thompson
    Posted at 18:11h, 11 August

    Good information.

    • Ricky Sutton
      Posted at 18:50h, 11 August

      Thanks

  • Brian Fiala
    Posted at 18:11h, 11 August

    Thank you for the information.

  • Becky Mason
    Posted at 18:10h, 11 August

    Thanks for the info

  • Teresa Pearce
    Posted at 18:10h, 11 August

    Good information. Thanks

  • Travis Shute
    Posted at 18:09h, 11 August

    Thanks for the info

  • justin m part
    Posted at 18:07h, 11 August

    thanks

    • Stacie Hawkins
      Posted at 18:13h, 11 August

      Thanks

    • Willie Henslee
      Posted at 18:30h, 11 August

      Thanks for the info

      • Franshesca Arauz
        Posted at 19:01h, 11 August

        Good info

  • Sharon Broome
    Posted at 18:07h, 11 August

    very helpful information.

  • Jonathan Boles
    Posted at 18:07h, 11 August

    Good info as always thank you!!!

  • Brenda Schroeder
    Posted at 18:06h, 11 August

    Thank you for the information!

  • Michael Holloman
    Posted at 18:06h, 11 August

    Good reading

  • Jason Hennessey
    Posted at 18:06h, 11 August

    Good Info

  • Catina Lewis
    Posted at 18:06h, 11 August

    Thank You

  • John Kelly
    Posted at 18:05h, 11 August

    Thanks

  • Terrance Burr
    Posted at 18:04h, 11 August

    Very informative

    • James Christopher
      Posted at 18:17h, 11 August

      Very nice read

  • Dolly Hartman
    Posted at 18:03h, 11 August

    Good information

  • Jean
    Posted at 18:03h, 11 August

    Very helpful. Thank you.

  • Ria Rosier
    Posted at 18:03h, 11 August

    Thank you for the information.

    • Amy Sulanka
      Posted at 02:49h, 14 August

      Thanks

  • Rodney Hawkins
    Posted at 18:00h, 11 August

    Thanks

  • Reginald Williams
    Posted at 17:56h, 11 August

    Good information

    • Nestor
      Posted at 18:39h, 11 August

      Thanks for the tip

  • Ali ben abdallah
    Posted at 17:55h, 11 August

    very informative. thank you

    • Michael J Bunton
      Posted at 20:13h, 11 August

      Thanks

    • Krystal Edwards
      Posted at 20:21h, 11 August

      Sounds like something to try.

  • Ty
    Posted at 17:47h, 11 August

    Great info! Very helpful

  • Lacey Ammons
    Posted at 17:47h, 11 August

    thanks

  • Timo Masalin
    Posted at 17:47h, 11 August

    Thank you

  • LAURA TITCH
    Posted at 17:46h, 11 August

    Thank you for the info

    • Cynthia Rolik
      Posted at 18:09h, 11 August

      Very interesting…thank you for all the information