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The Institute of Medicine recommends a minimum of 130 grams of carbohydrates per day, which is the average minimal usage of glucose that the brain uses on a daily basis. You need 2,361 Calories/day to maintain your weight. You should take 252 (40%) - 472 (75%) grams of carbohydrate for your energy needs. (55% = 346 grams, 65% = 409 grams). You need 1,861 Calories/day to lose 0.5 kg per week. You should take 198 (40%) - 372 (75%) grams of carbohydrate for your energy needs. (55% = 273 grams, 65% = 323 grams). You need 1,361 Calories/day to lose 1 kg per week. You should take 145 (40%) - 272 (75%) grams of carbohydrate for your energy needs. (55% = 200 grams, 65% = 236 grams). You need 2,861 Calories/day to gain 0.5 kg per week. You should take 305 (40%) - 572 (75%) grams of carbohydrate for your energy needs.
Therefore, if your weight-loss energy goal is 1,400 calories per day, multiply 1,400 by 0.45 and by 0.65 -- equaling 630 to 910 calories -- to determine how many of your total calories should be from carbohydrates.Then, divide each of these number by 4 calories, which is 157 to 228 grams of carbs per day.our calorie allotment for effective weight loss is 500 to 1,000 fewer calories than your usual daily intake, notes the Centers for Disease Control and Prevention. For many adults, this amount is 1,200 to 1,600 calories per day, according to the National Heart, Lung and Blood Institute.