How Many Carbs Per Day Is Right for You?
There is no universal carb number — it depends on your goal and activity. Ketogenic dieters stay under about 50 grams a day to reach ketosis, standard low-carb plans run 50–130 grams, and active people or athletes may need 225 grams or more to fuel training. General health guidelines place carbs at 45–65% of total calories. The right target is the lowest amount that still gives you the energy to train well and stick to your plan.
Carbs and Weight Loss
Cutting carbs often produces fast early weight loss, but much of that first week is water rather than fat — each gram of stored carbohydrate (glycogen) holds several grams of water. The lasting fat loss comes from the overall calorie deficit a lower-carb diet helps create, not from carbs being uniquely fattening. If you train hard, keeping some carbs around your workouts can actually improve performance and adherence while you lose fat.
Good Carbs to Build Meals Around
Prioritise complex, fibre-rich carbohydrates — oats, brown rice, quinoa, sweet potatoes, legumes, and vegetables — which digest slowly and keep blood sugar steady. Save fast-digesting simple carbs for around training, when your body uses them most efficiently. Once you know your daily carb target, our meal plan generator can assemble a week of meals that hits it automatically.