How Many Carbohydrates Do I Need Each Day?

The most recent Dietary Guidelines for Americans suggest that about half of your daily calories come from carbohydrates, so you can calculate how many grams of carbohydrates you need. Start with your daily calorie need (calculate it here) and divide that number in half. That's how many calories should come from carbohydrates. Now take that number and divide it by four - each gram of carbohydrate has four calories. The final number is equal to the amount of carbohydrates you need each day. For example, a person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates.

Keep track of your daily calorie and carbohydate need with a food diary. You can also keep track of teh foods you eat thise way - choose the best carbohydrate-rich foods, such as 100% whole-grain products, nuts, seeds, legumes, fruits and vegetables.

Avoid foods that contain large amounts of refined (white) flour and sugar, such as sugary snacks, pastries, sugar-sweetened soft drinks, candy, cookies, greasy chips and most processed, packaged snack foods. These foods contain too many calories while offering little or no nutritional value. Some of these foods also contain saturated and trans-fats that are bad for your heart.

Tips for Tracking Your Carbohydrates

• Find the carbohydrate grams on the nutrition facts on labels on packaged foods.
• Use a food diary to keep track of your information.
• Make it very easy and track calories, carbs and find suggestions for a healthy diet.