These are also called complex carbohydrates and are made of longer chains of sugar molecules. Īll carbs fuel the body with 4 calories per gram, but not all carbs are created equal.Ĭarbohydrates from whole-food sources like fruits, vegetables and whole grains provide vitamins, minerals, fiber and health-promoting phytochemicals. In the example above, instead of 200g of carbs, your target would be 160g. If you’re looking to shed pounds, you may want to shift the percentage of calories from carbohydrates to 40%. For example, an endurance athlete running a marathon needs more carbohydrates than someone whose goal is to lose weight. Ultimately, the number of carbohydrates you need to focus on consuming in a day depends on your goals. The MyFitnessPal app calculates it automatically, but to get that number, you multiply daily target calories by 0.5 and then divide by 4 (since carbs contain 4 calories per gram). Let’s say your total daily calorie target is 1,600 calories. If you are looking to eat around 50% of calories from carbohydrates, you’ll need to aim for 200g of carbs per day. ![]() The Institute of Medicine recommends getting 45–65% of total daily calories from carbohydrates. The MyFitnessPal default recommendation is 50%, but that’s a starting point, which can be tweaked according to your specific needs.
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