How many carbs do you need? Low-carb vs balanced
Carbs are often treated as either a villain or a necessity. The truth is in between.
What carbohydrates do
They are your body's main source of energy, especially for your brain and during exercise. Foods with carbs include bread, rice, pasta, potatoes, oats, fruit, milk and many vegetables, as well as sweets and sugary drinks.
What UK guidance says
Government healthy-eating guidance suggests carbohydrates provide around half of your food energy, and recommends choosing mostly starchy, higher-fibre options and plenty of fruit and vegetables, while keeping free sugars low.
Quality matters as much as quantity
- Wholegrain bread, oats, brown rice and potatoes with skins bring fibre and keep you full.
- Fruit and vegetables bring vitamins and fibre.
- Sugary drinks, sweets and pastries add calories with little else.
Low-carb diets
Some people lose weight on lower-carb diets, mostly because they eat fewer calories overall. They can work for some, but are not magic, and very low-carb plans can be hard to keep up and may not suit everyone. Speak to a doctor first if you have a medical condition, especially diabetes.
Active people
More exercise generally means more carbohydrate is useful, particularly for longer or harder sessions.
How to work out your own number
In practice, carbs are what remain after you set calories, protein and fat. Our guide to setting your macros shows the sums. Most people land somewhere between 40% and 55% of calories from carbohydrate.
Fibre
Aim for around 30 g of fibre a day as an adult. Read more in why fibre matters.
Carbs and exercise
If you do long or hard exercise, carbohydrate helps fuel it and helps you recover. For ordinary gym sessions or walks, you rarely need to plan anything special. Eating a regular meal that includes some carbohydrate a few hours beforehand is usually enough.
Common questions
Do I need to avoid carbs in the evening? No. Your body does not switch carbohydrates into fat at a certain time of day. What matters is your total intake.
Are low-glycaemic foods better? Foods that release energy more slowly, such as oats, beans and wholegrains, tend to keep you fuller and are usually high in fibre. They are a good default, but you do not need to count anything.
Is sugar bad? Free sugars, the added sugars and those in juice and honey, should be limited to about 30 g a day for adults. Sugar in whole fruit comes with fibre and is fine.
How low can I go? There is no single minimum that suits everyone. Most people feel better when they include carbohydrate at meals. If you are considering a very low-carb diet, speak to a GP or dietitian first, particularly if you have diabetes or take medication.
A practical way to set it
After setting your calories, protein and fat, let carbohydrate fill the rest. If the number looks very low (under about 100 g) and you feel tired or low, raise it and lower something else.
You can set whatever carbohydrate target suits you in Foodie, and see the split of protein, carbs and fat update as you type. Open Foodie.