The amount of carbs you should eat each day depends on factors like your overall calorie needs, health goals, activity level, and dietary preferences.
The Dietary Guidelines for Americans recommend that 45–65% of your total daily calories come from carbohydrates. Carbohydrates are the body's primary source of quick energy, especially for active individuals. They are broken down into glucose and stored as glycogen in muscles, which fuels physical activity, and the liver.
During exercise, glycogen can be utilized as an energy source, and having enough carbs ensures sustained performance and delays fatigue. After exercise, carbs help replenish glycogen stores, aiding in recovery and muscle preservation. For high-intensity and endurance activities, carbs are essential for maintaining energy, supporting strength, and optimizing recovery.
Common food sources include grains (oats, rice, bread, quinoa, pasta, etc.), fruits, vegetables (especially starchy vegetables like potatoes and peas), dairy products (milk, cheese, yogurt, etc.), and sweeteners (honey, agave, table sugar, etc.). Carbohydrates typically provide more volume to your meals, meaning you can eat more for less calories, especially if you’re incorporating a ton of fruits and vegetables.