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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.
for example if you re eating 1200 calories a day aim for 135 to 195 grams of carbs and if your weight loss calorie requirement is 1600 calories daily shoot for 180 but no more than 260 grams of carbs per dayherefore if your weight loss energy goal is 1400 calories per day multiply 1400 by 0 45 and by 0 65 equaling 630 to 910 calories to determine how many of your total calories should be from carbohydrates