How many carbs can you eat per day? What the nutritionist says

Pasta, bread, cereals, legumes, and many other foods provide carbohydrates, essential nutrients for the diet and our body's preferred source of energy. But how many carbohydrates should we eat per day? Ensuring the right carbohydrate intake is essential for both dieters and those who want to maintain a balanced diet for health. Some people eliminate them to lose weight, while others worry about consuming too many, but the truth is that there's no one-size-fits-all amount. Needs vary based on age, gender, lifestyle, and physical activity level. To understand the ideal amount of carbohydrates to consume each day and how to choose the best sources, we consulted Dr. Federica Mastronardo, a nutrition biologist and researcher. Here's an interview with the expert on how many carbohydrates you can eat per day.

What is a carbohydrate and why is it important in the diet?

"A carbohydrate is an organic compound made up of carbon, hydrogen, and oxygen," explains nutritionist Federica Mastronardo. "The primary function of carbohydrates is to provide readily available energy and to form an energy reserve in the form of glycogen, which is stored primarily in the muscles and, to a lesser extent, in the liver. For this reason, it's essential to always include an adequate amount of these nutrients in a healthy, balanced diet."

How many carbs per day do you really need?

"For an average sedentary adult, about 180-220 grams of carbohydrates per day are recommended, equal to 45-60% of total caloric intake," explains the expert. "Carbohydrate needs depend on several factors, including biological age, body composition, and energy expenditure. Physical activity also matters. If it's medium or high intensity, carbohydrate needs can double, especially in aerobic, endurance, and long-duration sports."

What is the difference between simple and complex carbohydrates?

Simple carbohydrates, or sugars, provide energy quickly. Examples include fructose (found in fruit), lactose, honey, and table sugar. Complex carbohydrates, on the other hand, are made up of chains of multiple sugar molecules and are digested more slowly, ensuring a gradual release of energy. These include pasta, rice, bread, oats, potatoes, and, to some extent, legumes.

How many carbohydrates do you need to lose weight without losing energy?

"To lose weight without compromising energy levels, it's recommended not to go below 50% of your total daily caloric intake," says the expert. "It's a good idea to consume carbohydrates at every main meal—breakfast, lunch, and dinner. Generally, it's best to focus on a larger portion in the morning and gradually reduce it toward the evening."

Which carbohydrates should you choose for a balanced diet?

"It's best to choose whole grains as carbohydrates. They're essential to a healthy diet because they have a lower glycemic impact than refined grains and ensure a more gradual release of energy, avoiding glycemic spikes."

What are the most common mistakes in consuming carbohydrates?

The most common mistake is to completely eliminate them from your diet in an attempt to lose weight, when in fact they're essential for proper metabolism. Another mistake is habitually choosing refined carbohydrates over whole grains. Furthermore, they're often eaten on their own, for example, with a plate of pasta without other ingredients. Combining them with lean proteins, vegetables, and raw extra virgin olive oil makes the meal more balanced and helps reduce the glycemic impact.

When is it helpful to reduce carbohydrates and when is it not?

It can be helpful to temporarily reduce carbohydrates when starting a new diet after a long period of disordered eating or overindulgence. However, drastically reducing them to lose a few pounds or "trim" your weight isn't recommended, as this can slow down your metabolism.

Do carbohydrates in the evening really make you gain weight?

"Not necessarily. If your diet is well-balanced and portions are adequate, carbohydrates eaten at dinner won't cause weight gain. Weight gain depends on the overall excess calories, not the time of day they're consumed."

How many carbohydrates per day can you eat to lose weight?

"It always depends on your lifestyle and individual needs. In general, it's recommended not to go below 40% of your total daily calories."

How many carbohydrates per day should someone who works out at the gym or plays sports consume?

It depends on the type of sport and the intensity of the training. Typically, the requirement increases by at least 20% compared to a sedentary person and can reach up to 50% more in athletes who train intensely.

How many carbohydrates per day are recommended for men and women?

"The difference is generally modest and depends primarily on individual energy needs. On average, a man may need about 20 grams more carbohydrates per meal than a woman."

How many carbohydrates per day are recommended for people with diabetes?

"The amount should be personalized based on the individual's characteristics and the doctor's or dietitian's recommendations. In general, it's advisable to favor whole-grain carbohydrates and distribute them evenly throughout the day."