Frequently asked questions
How many carbs should I eat per day?
Most dietary guidelines recommend 45–65% of calories from carbohydrates, which is roughly 225–325g on a 2000 kcal diet. Active people and endurance athletes benefit from the higher end, while sedentary individuals or those aiming for fat loss may prefer 30–45%.
Are all carbs the same?
No. Complex carbs (whole grains, legumes, vegetables) provide sustained energy and fiber, while simple carbs (sugar, white bread, juice) spike blood sugar quickly. Prioritize complex carbs for most of your intake and time simple carbs around intense exercise.
Can I eat too few carbs?
Yes. Going below 50–100g/day long-term can cause fatigue, brain fog, constipation, and poor exercise performance for people not adapted to ketosis. The brain alone uses about 120g of glucose daily. Very low carb diets should be undertaken with medical guidance.
Do carbs make you gain weight?
Carbs themselves do not cause weight gain. Eating more total calories than you burn causes fat gain regardless of macronutrient source. Carbs also cause temporary water retention (about 3g water per 1g glycogen stored), which is often mistaken for fat gain.
Should I adjust carbs on rest days vs training days?
Carb cycling (higher carbs on training days, lower on rest days) can help active individuals optimize performance and body composition. If you train hard 4+ days per week, consider shifting 20–30% of rest-day carbs to training days while keeping the weekly total the same.
How much fiber do I need?
The Institute of Medicine recommends 38g/day for men and 25g/day for women under 50. Most people eat only 15g. Increase gradually to avoid digestive discomfort. Good sources include beans, lentils, oats, berries, broccoli, and chia seeds.