How much carbohydrate intake per day can help with weight loss

It is recommended to control the daily carbohydrate intake during weight loss at 100-150 grams, which should be adjusted according to body weight, activity level, and metabolic status. Reasonably controlling carbohydrate intake can help reduce fat accumulation while avoiding metabolic damage caused by excessive restriction.

1. Basic metabolic requirements

Adult women need about 130 grams of carbohydrates per day for basic metabolism, while men need about 150 grams. When losing weight, you can lower the weight by 30-50 grams on this basis, and prioritize low glycemic index foods such as whole grains like oats and brown rice. Long term consumption of less than 100 grams may cause discomfort such as hypoglycemia and fatigue.

2. Exercise Consumption Compensation

High intensity exercise individuals need to supplement an additional 20-40 grams of carbohydrates, and it is recommended to consume them within 2 hours after exercise. You can choose easily digestible carbohydrates such as bananas and sweet potatoes, which can promote muscle recovery but are not easily converted into fat. Sedentary individuals need to reduce their intake by 10-20 grams accordingly.

3. Differences in weight base