First, let’s kill the biggest myth: there is no magic number that fits everyone. If someone tells you otherwise, they’re probably trying to sell you a protein powder shaped like a brick.
For the average, non-competitive person (meaning you don’t run marathons for fun), a good range is 45% to 65% of your daily calories from carbs. On a 2,000-calorie diet, that’s about 225 to 325 grams of carbs a day.
But numbers are boring. Let’s talk about real life—like what happens when you eat a whole bag of chips while watching Netflix.
Your Carbs Are Not All the Same (Shocker)
Imagine carbs as two different types of houseguests. Simple carbs are the party animal who shows up, eats all your food, and passes out on your couch by 9 PM. Think white bread, soda, and candy.
Complex carbs are the friend who brings a casserole, helps clean up, and still has energy to walk your dog. We’re talking oats, sweet potatoes, beans, and whole grains.
If you eat a donut for breakfast, you’ll feel a surge of energy—and then crash harder than a toddler after a birthday party. That’s the simple carb life.
