How much carbohydrate should you consume daily?

Carbohydrates are the body's main fuel during exercise – especially when the intensity increases. But how much should you actually need each day?

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How much carbohydrate do you actually need?

Carbohydrates are the body's primary fuel – both for everyday energy and during exercise. But how much do you actually need? It depends mainly on your activity level and how much you burn during a day.

Daily calorie burn – what do you consume?

Woman (60 kg)

• Sedentary: approximately 1700–1900 kcal
• Moderately active: approx. 2000–2200 kcal
• Very active: approximately 2300–2600 kcal

Male (75 kg)

• Sedentary: approximately 2100–2300 kcal
• Moderately active: approx. 2500–2700 kcal
• Very active: about 2800–3200+ kcal

Carbohydrates should typically make up 45–60% of your daily calorie intake, depending on your goals and activity level. The more you move—especially if you run, cycle, or weight train—the more carbohydrates you need.

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• Light activity (walking, light exercise): 3–5 g/kg body weight
• Moderate exercise (1–2 hours/day): 5–7 g/kg
• Hard training (2–3 hours/day): 6–10 g/kg
• Extreme load (3+ hours/day): 8–12 g/kg

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If you want to delve even deeper into carbohydrate needs and energy intake, read our other guide " Guide - Click here " or listen to our podcast " #56 - how small changes in your nutrition can make a big difference "

Read our guide here: GUIDE

Listen to our podcast here: PODCAST

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