How Much Carbohydrate Do I Need?
 

The American Heart Association recommends that approximately 55% of your total calories be made up of complex carbohydrates such as vegetables, fruits and whole grain products.

There are 4 calories per gram of carbohydrate. To figure out how many grams of carbs you need on a daily basis, use this formula:

Total calories X desired percentage of carbs divided by 4 = grams of carbs

For example, Janet decides that if her desired grams of fat is 30 % or less, and her desired intake of protein is 20%, her desired percentage of carbs is going to be 50%. To calculate how many grams that is, she plugs her numbers in to the formula:

2000 X .50 / 4 = 250 grams of carbs per day

Here's a chart with the numbers already figured out to make it easier for you:

Number of Calories

Total Grams of Carbohydrate
(calculated for 50% of total calories)
1000 125
1200 150
1500 188
1800 225
2000 250
2200 275

Click here to see what Janet's Food Diary looks like.
 

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