What is the recommended daily carbohydrate intake (grams and percentage of total calories) for a generally healthy adult without medical conditions?

Recommended Daily Carbohydrate Intake for Generally Healthy Adults

For a generally healthy adult without medical conditions, carbohydrate intake should comprise 45-60% of total daily calories, which translates to approximately 225-300 grams per day for a standard 2,000 calorie diet. 1

Percentage of Total Calories

• The established guideline range is 45-60% of total energy intake from carbohydrates 1
• The American Heart Association's dietary pattern aligns with this range, recommending carbohydrates as the primary energy source within these proportions 1
• Some guidelines extend the upper range to 65% of total energy, particularly for physically active individuals 2

Absolute Gram Recommendations

Standard Adult (2,000 calories/day)

• At 45% of calories: approximately 225 grams of carbohydrates daily 1
• At 60% of calories: approximately 300 grams of carbohydrates daily 1
• The minimum requirement for healthy adults is at least 200 grams per day to sustain normal brain metabolism and muscle function 3

Calorie-Adjusted Recommendations

For a 1,600 calorie diet: 180-240 grams daily 1 For a 2,400 calorie diet: 270-360 grams daily 1 For a 2,800 calorie diet: 315-420 grams daily 1

Quality of Carbohydrate Sources

The type of carbohydrates consumed matters as much as the quantity. 1

Prioritize These Sources:

• Whole grains (whole-wheat bread, brown rice, oats, whole-grain pasta) 1, 4
• Vegetables: at least 2-4 cups daily depending on calorie needs 1
• Fruits: at least 1.5-2.5 cups daily depending on calorie needs 1
• Legumes (beans, lentils, peas) 1, 4

Limit These Sources:

• Foods high in free sugars (confectionery, biscuits, cakes, preserves) 1
• Refined grains with low fiber content 1

Fiber Requirements

Dietary fiber intake should be at least 25 grams per day for adults, or approximately 14 grams per 1,000 calories consumed 1

• For a 2,000 calorie diet: 29 grams of fiber daily 1
• The WHO recommends at least 25 grams of naturally occurring fiber daily for adults 4
• Fiber-rich carbohydrate sources include whole grains, vegetables, fruits, and legumes at every meal 1

Specific Recommendations by Food Group

Grains (2,000 calorie diet):

• 6 ounce-equivalents daily, with at least half (3 ounce-equivalents) from whole grains 1

Vegetables (2,000 calorie diet):

• 2.5 cups daily total 1
• Dark green vegetables: 1.5 cups per week 1
• Red/orange vegetables: 5.5 cups per week 1
• Starchy vegetables: 5 cups per week 1

Fruits (2,000 calorie diet):

• 2 cups daily, preferably fresh, frozen, or canned without added sugars 1

Added Sugar Limits

Added sugars should not exceed 100 calories per day for most women and 150 calories per day for most men, which equals approximately 25-38 grams of added sugar 1

• The WHO guideline recommends limiting free sugars to less than 10% of total energy intake 1
• Ideally, reduce to less than 5% of total energy if possible 1

Important Caveats

Minimum Threshold

• Do not consume less than 130 grams of carbohydrates daily unless under medical supervision, as this is the average minimum requirement for normal physiological function 1
• Very low-carbohydrate diets (less than 50 grams daily) should only be considered short-term (3-4 months maximum) due to limited long-term safety data 1, 5

Glycemic Considerations

• Choose low-glycemic index foods when possible (whole grains, legumes, non-starchy vegetables) 1
• Consume carbohydrates as part of mixed meals with protein and fat to reduce glycemic response 1
• This approach helps prevent blood glucose spikes and reduces risk of type 2 diabetes 1

Physical Activity Adjustments

• Highly active individuals may require 5-12 grams of carbohydrate per kilogram of body weight depending on exercise intensity and duration 2
• For a 70 kg (154 lb) moderately active adult, this translates to 350-840 grams daily for those with high physical activity levels 2