How many carbs do I need per day?

What carbohydrates do in the body

Carbohydrates provide around 4 kilocalories per gram and are stored in the liver and muscles as glycogen. In healthy adults, muscle glycogen stores hold roughly 300 to 500 grams, depending on body weight and training status (Jentjens & Jeukendrup, 2003). During intense exercise, working muscle draws primarily on these stores.

Recommendations by training load

In the updated ISSN nutrition review, Kerksick et al. (2018) differentiate by training volume: 3 to 5 g/kg per day for moderate training loads, 5 to 8 g/kg for high loads, and up to 12 g/kg for very high endurance volumes. For strength athletes without a significant endurance component, the lower to middle range is considered sufficient.

Quality before quantity

In its reference values, the DGE distinguishes between complex and simple carbohydrates, recommending mostly whole grains, legumes, potatoes, and fiber-rich vegetables. The WHO (2023) recommends a fiber intake of at least 25 grams per day and capping free sugars at under 10 percent of total energy — ideally under 5 percent.

Putting it into practice

Your personal carb amount comes down to three factors: total calorie intake, protein needs, and fat needs. After subtracting protein (about 1.6–2.2 g/kg) and fat (about 0.8–1 g/kg), the remaining calories come from carbohydrates. A 75 kg (165 lb) person on 2,800 kcal a day with 160 g of protein and 75 g of fat ends up at around 300 g of carbs — equivalent to 4 g/kg.