Personal Information
Goals & Activity
Understanding Carbohydrates
Carbohydrates are one of three macronutrients and your body's primary energy source. They're broken down into glucose (blood sugar), which fuels your brain, muscles, and organs.
Types of Carbohydrates
| Type | Description | Examples |
|---|---|---|
| Simple Carbs | Single/double sugar molecules | Table sugar, fruit, honey, soda |
| Complex Carbs | Long sugar chains | Oats, brown rice, quinoa, whole wheat |
| Fiber | Indigestible plant material | Vegetables, whole grains, legumes |
Carb Guidelines by Goal & Activity
| Goal/Activity | Carbs (g/kg) | 70kg Person |
|---|---|---|
| Sedentary (Low Carb) | 2-3 g/kg | 140-210g |
| Moderate Exercise | 4-5 g/kg | 280-350g |
| Endurance Athlete | 6-10 g/kg | 420-700g |
| Keto Diet | <30g total | <30g |
Frequently Asked Questions
How many carbs should I eat per day?
Most people need 3-5g per kg of bodyweight, depending on activity. This equals roughly 200-350g for an active 70kg person.
Are carbs bad for weight loss?
No, carbs are not inherently bad. A calorie deficit causes weight loss. Choose complex carbs and control portions for best results.
What's the difference between good and bad carbs?
"Good" carbs are minimally processed, fiber-rich, and nutrient-dense (vegetables, whole grains, legumes). "Bad" carbs are refined, low-fiber, and nutrient-poor (sugar, white flour).
Can I eat carbs and still lose weight?
Yes, if you're in a calorie deficit. Many people successfully lose weight while eating 150-200g of carbs per day from whole food sources.
Do I need carbs for energy?
Your body can use fat or ketones for fuel, but carbs are the most efficient fuel source for high-intensity exercise and brain function.
What are net carbs?
Net carbs = Total carbs - Fiber - (some) Sugar alcohols. Used for keto/low carb diets to count only carbs that significantly impact blood sugar.
Is fruit okay on a low-carb diet?
Berries, melon, and citrus fit most low-carb plans. Limit tropical fruits (bananas, mangoes) on very low-carb diets.
How many carbs before a workout?
Eat 30-60g of carbs 1-2 hours before exercise. Focus on easily digestible carbs like fruit, rice, or toast.
What's the difference between total carbs and net carbs?
Total carbs include all carbohydrates in food. Net carbs subtract fiber and sugar alcohols, which don't significantly impact blood sugar.
Should I avoid carbs at night?
Total daily intake matters more than timing. Some people sleep better with fewer carbs at dinner, but it's individual preference.
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