How Many Carbs Should You Eat To Lose Weight?

“Carbs,” also known as carbohydrates, are one of the macronutrients, which are the compounds that give your body energy in the form of calories. Foods with carbs are digested into sugar, which provides your body with glucose, an important source of energy. Your body requires carbohydrates to function properly.There are two main types of carbs: complex and simple. Complex carbohydrates are those that are less processed, more slowly digested, and high in dietary fiber. Simple carbohydrates are those that are more quickly digested. They are often added to processed and prepared foods in the form of refined sugars and processed sweeteners. Some sources of carbohydrates are healthier than others In this article you will find how many carbs you eat to lose weight.

How Many Carbs Should You Eat To Lose Weight ?

An individual’s optimal carb intake depends on 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 for those who do a lot of high intensity, anaerobic work like lifting weights or sprinting.

Category A – You Are Active & Fairly Lean – 100-150 Grams Per Day

This is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, active and simply trying to stay healthy and maintain their weight. It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.

Carbs you can eat 

  • All Vegetables
  • A few pieces of fruit per day
  • Small amounts of healthy starches (oats,potatoes,rice)
Category B – You Workout but are overweight – 50-100 Grams Per Day

If you need to get in shape easily while keeping a touch of carbs, this is for you. It is ideal for people who are more insulin sensitive.

Carbs you can eat 

  • All Vegetables
  • 2 Fruits per day
  • A very little amounts of starchy carbs
Category C – You Are Sedentary And Have a Lot Of Weight To Lose – Less Than 50 Grams Per Day

You are fairly insulin resistant. Start with 50 grams or less to reach up ketosis. You will need to high protein and fat intake from healthy sources which should allow you to avoid getting hungry.

Carbs you can eat

  • As many leafy green and other low-carb vegetables
  • Fruits such as berries
  • Little amounts of cabs from seeds, nuts, avocado
Category D – You are eating low-carb for a long time

If you are eating low-carbs for a long time and have either plateaued or dont feel good, you may benefit  from making a change.

  • Calories could be too low
  • You could be experiencing some unbalanced hormones
  • You could have unhealthy gut bacteria due to lack of indigestible fibers that comes from vegetables, fruits and resistant starch.
  • Thyroid hormone or cortisol could be off…

Depending on your physical activity and body fat percentage you could increase your carbs intake up to 15o or stay in a low-carb but cycle.

Category E – You Are Athlete Who Wants To Strip The Fat Of

A low carb-diet Ketogenic Diet could get you lean fast. This would require you to push through some challenging workouts due to low glycogen stores. Carb cycling also fast results. Try anywhere between 150-300 carbs on hard training days and go bellow 50 on recovery days.


What is effective for one person may not be on another. It is imperative to find out what works best for you.

If you have a medical condition then make sure to talk to your doctor before making any changes, because diet change can drastically reduce your need for medication!