Carbohydrate Guide
How many carbs should you eat per day?
The Acceptable Macronutrient Distribution Range for carbohydrates is 45-65% of total calories for most adults.
| Daily calories | 45% (lower bound) | 55% (typical) | 65% (upper bound) |
|---|---|---|---|
| 1,800 | 203 g | 248 g | 293 g |
| 2,200 | 248 g | 303 g | 358 g |
| 2,600 | 293 g | 358 g | 423 g |
| 3,000 | 338 g | 413 g | 488 g |
This range is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates.[1] Endurance athletes with heavy training volumes often sit at the higher end (or above it) to keep glycogen stores full,[2] while some people deliberately use lower-carb approaches for specific medical or performance goals — see our breakdown of what actually happens on a low-carb diet.
Keep reading: What carbohydrates actually do · What is glycogen? · What happens on a low-carb diet