How Many Carbs Should You Eat Per Day?
This is the million-dollar question. There is no "one size fits all" number, but there are clear guidelines depending on your specific goals, activity level, and metabolic health.
Finding your personal carb tolerance is key to long-term success. Too low, and you might burn out; too high, and the scale won't budge.
The Three Levels of Low-Carb
1. Ketogenic (Strict): 0-20 grams
Who is it for? People who need to lose a lot of weight, manage type 2 diabetes, or want therapeutic benefits.
What it looks like: Meat, cheese, fats, and leafy green veggies. No fruit (except maybe a few berries), no starch at all.
Result: Deep ketosis, rapid fat burning.
2. Moderate Low-Carb: 20-50 grams
Who is it for? Those who want steady weight loss but need a tiny bit more variety.
What it looks like: Plenty of veggies, some berries, maybe a few nuts. Still no bread or potatoes.
Result: Steady weight loss, easy to maintain socially.
3. Liberal Low-Carb: 50-100 grams
Who is it for? Weight maintenance, active people, or transitioning off a strict diet.
What it looks like: You can have small servings of starchy veggies (like sweet potato) or more fruit.
Result: Slow weight loss or maintenance.
Total vs. Net Carbs
You will hear people talk about "Net Carbs." This is simply the total carbohydrates minus the fiber.
Example: An avocado has 17g total carbs but 13g of fiber. 17 - 13 = 4g Net Carbs.
Because fiber is not digested and doesn't raise blood sugar, most low-carb dieters only count net carbs. This allows you to eat plenty of vegetables.
Where to Start?
We recommend starting at under 50g per day. It's a great middle ground. Not sure how to plan that? Try our 7-Day Start Plan.