You need 2,170 Calories/day to maintain your weight. You should take 232 (40%) - 434 (75%) grams of carbohydrate for your energy needs. (55% = 318 grams, 65% = 376 grams)
You need 1,670 Calories/day to lose 0.5 kg per week. You should take 178 (40%) - 334 (75%) grams of carbohydrate for your energy needs. (55% = 245 grams, 65% = 290 grams)
You need 1,170 Calories/day to lose 1 kg per week. You should take 130 - 234 (75%) grams of carbohydrate for your energy needs. (55% = 172 grams, 65% = 203 grams)
You need 2,670 Calories/day to gain 0.5 kg per week. You should take 285 (40%) - 534 (75%) grams of carbohydrate for your energy needs. (55% = 392 grams, 65% = 463 grams)
You need 3,170 Calories/day to gain 1 kg per week. You should take 338 (40%) - 634 (75%) grams of carbohydrate for your energy needs. (55% = 465 grams, 65% = 550 grams)
By definition, carbohydrates are organic compounds that consist only of hydrogen, oxygen, and carbon, with hydrogen and oxygen in the 2:1 ratio. Carbohydrates, protein, and fats are the most important elements for a human being's good nutrition. One gram of carbohydrate contains around 3.75 calories of energy (or 106 calories per ounce). Carbohydrates are broken down and classified into "simple" and "complex" carbohydrates. Foods high in simple carbohydrates include fruits, sugars, sweets, and soft drinks. Foods made mainly from rice, wheat, corn, potatoes, and beans, such as breads, pastas, noodles, etc., are high in complex carbohydrates. Nutritionists generally recommend complex carbohydrates, and nutrient-rich simple carbohydrate food, such as fruit (glucose or fructose) and dairy products (lactose) for the bulk of carbohydrate consumption. Simple sugars, such as candy and sugary drinks, are generally not recommended.
Based on the effects on risk of heart disease and obesity, the Institute of Medicine recommends that American and Canadian adults get 40% to 65% of their dietary energy from carbohydrates. The Food and Agriculture Organization and the World Health Organization jointly recommend that national dietary guidelines set a goal of 55% to 75% of total energy from carbohydrates, but only 10% directly from sugars (their term for simple carbohydrates).