“Carbohydrates per kilo body weight” is a way of figuring out how many grams of carbohydrates a person should eat based on each kilogram of their body weight. This method gives a more personal guide than general percentages and helps set specific targets for people depending on their body size, how active they are, and their overall goals. It’s often used in sports nutrition, where exact carbohydrate needs can make a big difference to athletic performance and recovery.
Using carbohydrate intake measured per kilogram allows for a more focused eating plan. The traditional one-size-fits-all advice does not suit everyone. Whether you’re an athlete aiming for strong results or just want to feel better and control your weight, counting carbohydrates per kg gives you a reliable way to plan your meals.
What are carbohydrates per kilo body weight?
Meaning and overview
“Carbohydrates per kilo body weight” means working out how many grams of carbs you need for every kilogram you weigh. For example, instead of recommending that 50% of your calories come from carbohydrates, this approach would say something like “Eat 5 grams of carbohydrates for each kilogram you weigh.” This makes it easier to match your carbohydrate intake to your body’s needs because someone weighing 70kg will probably need less than somebody weighing 100kg, even if both do similar activities.
Carbohydrates are one of the main nutrients, along with protein and fat. They’re made up of carbon, hydrogen, and oxygen, and are the body’s main and fastest energy source-each gram gives about 4 calories. Carbs give energy for everything from moving your muscles to helping your brain work. They also provide fiber and important vitamins and minerals, help you feel full, regulate blood sugar, and keep your digestive system working properly.
Why use grams per kilogram?
Measuring carbs by kilograms has some clear benefits over more general recommendations. It takes body size into account, which matters because bigger people need more calories and nutrients. A set percentage of calories from carbs might be too much or too little, depending on how much you weigh.
This method matters even more for athletes and people who exercise a lot, because their needs change with the type and amount of activity they do. Proper carbohydrate intake can help stop tiredness and speed up recovery. For example, an endurance runner needs a lot more carbs than someone who sits at a desk all day, and using grams per kilogram helps set a more accurate target. This method replaces general advice with more useful and science-based numbers.
Why does carbohydrate intake per kilogram matter?
Energy and metabolism
Carbohydrates are the body’s main fuel. When you eat them, your body breaks them down into glucose, which it uses for energy or stores as glycogen in your muscles and liver. This stored glycogen is quickly available, making it the body’s first choice during exercise and for keeping your blood sugar steady. Not eating enough carbs for your size can push your body to use less efficient energy sources, which can make you feel tired, lower your performance, and possibly break down your muscles for energy.
Besides giving you energy, enough carbohydrate intake keeps your metabolism working right, especially for your brain, which mainly runs on glucose. If you don’t eat enough carbs, your body may use fat for fuel (ketosis). While this works for some, most people-especially those doing medium to hard exercise-do better with enough carbs for their best energy and health.
Sports performance and recovery
For active people and athletes, getting enough carbs per kilogram is essential. When you work out or compete, you use up your glycogen fast. If you don’t refill it with enough carbs, you might get tired sooner and struggle to recover. Matching your carb intake to your weight helps you get enough energy for your workouts or competitions.
For example, endurance athletes may eat as much as 12 grams of carbs per kilogram of body weight to keep going in long events and quickly refill their glycogen stores. Strength athletes also need carbs for tough sets and to help them recover afterward. Eating carbs after training-often along with some protein-kickstarts recovery and helps refill muscle glycogen for your next session.
Impact on weight and body shape
How many carbs you eat compared to your body weight also affects your weight and muscle-to-fat ratio. Carbs don’t automatically make you gain weight-it’s eating more calories than you burn that causes weight gain. But the amount and type of carbs you eat can shape your hunger, energy, and how your body uses calories.
Trying to lose fat? You might lower your carb intake per kilo to help eat fewer calories, but keep enough protein and fat to keep your metabolism steady. For muscle growth, eating enough carbs gives you the energy you need for hard training and repair. The key is matching carb intake to your energy use, so you don’t overshoot your calorie needs yet still have enough energy to train or stay active.
Main types of carbohydrates and their effects
Simple vs complex carbs
Carbs can be simple (sugars) or complex (starches and fiber). Simple carbs are made of one or two sugar units and get digested fast, giving a quick spike in blood sugar and energy. These are found in things like glucose, fructose, table sugar, fruit juices, sweets, and honey. Fruit has simple sugars along with fiber and nutrients, but many processed foods have added sugars which give calories but almost no nutrition. It’s best to keep these added sugars low.
Complex carbs are longer chains of sugars (like starches and fiber). These take longer to digest, so they give a steady energy supply and stop sudden jumps or dips in blood sugar. Good examples are oats, brown rice, potatoes, wholemeal bread, and beans. They keep you feeling full and help your blood sugar stay steady, making them a good choice for most people.
Fiber
Fiber is a kind of complex carb your body can’t digest well. It doesn’t give many calories but is important for your gut health. Insoluble fiber (found in skins and husks) adds bulk and helps you go to the toilet regularly. Soluble fiber (inside many foods) absorbs water and makes stools softer.
Both types keep digestion healthy, slow down the rise in blood sugar after meals, and help you feel full, so you might eat less. Fiber is so important that the World Health Organization says adults should eat 25-30 grams a day, and the USDA says 14 grams for every 1000 calories. You’ll get fiber by eating plenty of fruits, vegetables, grains, and beans.
Net carbs
“Net carbs” are the carbs in food that your body can digest and use for energy. You get net carbs by subtracting fiber and sugar alcohols from the total carbs listed on a food label. This is especially used in low-carb and keto diets since fiber doesn’t raise blood sugar, and sugar alcohols have less impact than normal sugars.
For people tracking carbs closely, net carbs might be useful. But how much energy you get from fiber and sugar alcohols differs for each one. Most people will do fine by choosing foods naturally high in fiber and low in sugar, instead of worrying too much about counting net carbs.
How do you work out your carbohydrate needs per kilogram?
Main things that affect your needs
There’s no simple answer-how many carbs you need per kilo depends on a mix of things. Body weight is important, but so are your activity level, your health, your metabolism, and even the weather. The aim is to supply enough energy for your body, support health, and help you reach your goals. Everyone is different, so you need to look at several factors together.
Unlike protein and fat, you don’t need to eat carbs to survive, but eating the right amount helps you feel and perform your best. The best way to work out your carb target is to look at your own situation closely-body size, muscle, activity, and more.
Level of activity and how hard you train
How active you are and how hard you train is the biggest factor. People who do more or harder exercise need more carbs for energy. Someone who just does light exercise needs less than an endurance runner or someone training for hours each day.
A rough guide:
- Light exercise: about 3-4 grams per kg of body weight per day
- Heavier or endurance training: up to 6 or even 12 grams per kg per day, for those doing extreme levels of activity
If you don’t eat enough carbs for your activity, you’ll run out of muscle glycogen and get tired more quickly.
Age, gender, and muscle-to-fat ratio
Age, gender, and how much muscle you have also affect how many carbs you need. Younger people and those who are growing or are more active usually need more carbs. Men, on average, have more muscle and burn more calories even at rest, so they often need more carbs than women of the same weight. More muscle means a higher energy need, too.
So, two people who both weigh 70kg could have different carbohydrate needs if one has more muscle than the other, even if they weigh the same.
Medical conditions and unique needs
If you have health issues like diabetes or problems with insulin, you need to watch your carb intake more closely, often under a doctor’s or dietitian’s advice. Some people also naturally respond better or worse to different carb levels, based on their hormones, gut health, or even what foods they like best.
Rules set by experts are a starting point, but it’s best to experiment and, if possible, talk to a registered dietitian to see what amount of carbohydrates per kilo suits you best.
How many carbs per kilo do you need?
General adult recommendations
For healthy adults who are moderately active, general advice is to get 45-65% of calories from carbohydrates. But if you want a more exact amount, it’s helpful to look at grams per kilo. Typically, the best way is to first meet your protein and fat needs, then fill the remaining calories with high-quality carbs.
People who are less active might need 2-3 grams of carbs per kg to avoid eating too many calories, but they should still focus on whole grains, fruits, and vegetables, and eat little added sugar (less than 10% of total calories).
Carb needs for athletes and active people
- Light activity or skill sports: 3-5 grams per kg per day
- Moderate exercise (about 1 hour a day): 5-7 grams per kg per day
- Heavy training (1-3 hours moderate to hard exercise daily): 6-10 grams per kg per day
- Extreme, long-duration exercise (4-5+ hours a day): 8-12 grams per kg per day
These numbers can change based on your training schedule, competition, or changes in activity level.
Fat loss and low activity
If you’re trying to lose weight, you want to eat fewer calories but still get enough nutrients. Your carbohydrate intake might drop to 2-4 grams per kg, depending on how much you move and how many calories you want to eat. The goal is to get enough protein and fat, then include enough carbs to keep your energy up without eating too many calories.
Low-activity people need less, so 2-3 grams per kg is usually enough, and it’s safer to stick with high-fiber vegetables and whole foods, while avoiding foods high in sugars and refined grains.
Special situations: children, older adults, health conditions
- Children and teens: Kids and teenagers, especially if active, need higher carbs per kg to grow and support activity. Whole foods are best for them, too.
- Older adults: As you age, you might move around less and need fewer calories-so fewer carbs. But you still need enough, especially fiber, for gut health and energy. Sometimes older people need extra carbs to prevent muscle loss.
- Medical situations: People with issues such as diabetes or stomach problems need plans set by a professional. They may need to watch not just the amount, but the type of carbs they eat.
For these groups, it’s smart to get advice from doctors or dietitians to get the right amount and kind of carbs.
Timing and spreading out carbohydrate intake
Eating before exercise
When you eat carbs before a workout, you help raise your glycogen stores and keep your blood sugar steady. For exercise longer than an hour, eat carbs 3 to 4 hours before you start-around 200-300 grams is common for a pre-game or pre-event meal. Pick foods like fruit, bread, cereal, potatoes, or pasta, and keep it low in fat so it’s easy to digest.
As you get closer to exercise, eat a lighter meal or snack, with about 90 grams of carbs 2-3 hours before, and about 30 grams (like a banana or a sports drink) an hour or less before.
Eating carbs during long workouts
If you’re exercising for longer than an hour, eating carbs during activity can help you last longer and delay tiredness. Aim for 30-60 grams of carbs each hour-or roughly 0.7 grams per kg per hour. This could be sports drinks, gels, or small snacks (like part of a bagel). Don’t go overboard or you could upset your stomach. If you start eating carbs during a workout, keep it up until you finish.
After exercise: Recovery
Right after you finish exercise is the best time to refuel. Try to get 1.0-1.5 grams of carbs per kg within 30 minutes of finishing, then repeat every 2 hours for up to 6 hours if you have another session coming up. This helps refill your glycogen quickly. Good options: pasta, sandwiches, yogurt, bagels, or a sports drink.
Pair carbs with a bit of protein to help with muscle repair. Avoid alcohol, as it slows down glycogen recovery. Eating well after a workout is important to speed up recovery and get your body ready for the next workout or event.
Risks of not eating enough or too many carbohydrates per kilogram
Too few carbs: Symptoms and problems
Some people cut carbs on purpose, but if you consistently eat too few-especially compared to your body size or how much you move-you might feel tired, sluggish, or unable to keep up with the activity. Your mental focus may drop, and you could feel moody, get headaches, muscle cramps, or have trouble going to the bathroom from a lack of fiber. While your body can use fat for energy, this is not right for everyone, and if you do a lot of activity, not having enough carbs can really limit how well you perform or recover. Missing out on enough carbs can also leave you short on important vitamins and minerals over time.
Too many carbs: What can happen?
On the flip side, eating too many (especially from foods like white bread, sweets, or soda) can cause weight gain if you eat more calories than you use. This is more likely if you don’t move much. Over time, eating lots of refined carbs can also make your body less sensitive to insulin, putting you at higher risk for diabetes. Junk foods full of carbs can also crowd out healthier choices-so you miss out on the fiber, vitamins, and minerals you need. True fat gain, though, comes from long-term eating too many calories, no matter where they come from.
Best foods for meeting carbohydrate per kilo recommendations
Whole grains and starchy veggies
To hit your carb-per-kilo target, focus on whole grains and starchy vegetables. These provide steady energy and are full of fiber and nutrients.
Examples:
| Food | Carbs (per 1 cup cooked) |
|---|---|
| Brown rice | 45g |
| Oats | 27g |
| Quinoa | 39g |
| Potato | 30g |
| Sweet potato | 41g |
These foods keep you full and provide vitamins and minerals, making them a good base for your meals.
Fruits, beans, and dairy
- Fruits: Great natural sources of carbs and fiber. Apples, bananas, oranges, mangoes, and berries give vitamins as well. Whole fruit is better than juice for fiber.
- Legumes: Beans, lentils, chickpeas, and peas are high in carbs, fiber, and plant protein.
- Dairy: Milk and plain yogurt give carbs (as lactose), protein, and calcium. Flavored yogurts can have added sugars, so stick with plain whenever possible.
Pick whole foods, not processed ones
The best approach is to eat carbs that are as close to their natural form as possible. Processed foods often have added sugars, less fiber, and fewer nutrients. For example, pick a plain baked potato over fries, or a whole apple instead of pie. Choosing whole foods keeps you full, helps your gut, and makes it easier to control how many carbs you eat per kilo.
How to work out and keep track of your carbohydrate intake per kilogram
Calculating your target
To work out your personal carb intake, start by finding your weight in kilograms (if you know your weight in pounds, divide by 2.2). For example, if you weigh 145 lbs, that’s about 66 kg.
Next, multiply your weight by the grams per kg you need (for example, 66 kg x 5g = 330g carbs per day if you are very active). This gives you a clear daily goal.
Food portions and sample meals
It’s not always easy to picture carbs as grams at first, so here are some portion examples:
- 1 slice of bread: about 15g
- 1/2 cup cooked pasta or rice: 15-20g
- 1 cup sweet potatoes: 30-45g
- 1 cup beans/lentils: 30g
- 1 large banana or apple: 30g
- 1 cup milk or yogurt: 12g
Sample meal for an active person (~80-100g carbs/meal):
- Breakfast: 1 cup cooked oats (30g) + 1 banana (30g) + honey (15g) = 75g
- Lunch: 1 cup brown rice (40g) + 1 cup black beans (30g) + veggies (10g) = 80g
- Dinner: 2 cups pasta (40g) + sauce (15g) + veggies (10g) = 65g
- Snacks: 1 apple (30g) or a small bagel (45g)
Adding up these foods helps you reach your daily carbohydrate goal.
Apps and tools for tracking
There are many apps available to help you log your food and check your carbs. Apps like MacroFactor and other nutrition trackers let you scan barcodes, search foods, and track your grams per kg target each day. You can set your carb goals, and these apps help you see if you’re on track, making the process much easier.
Frequently asked questions about carbohydrates per kilo body weight
Will eating more carbs always make you gain fat?
No-eating more carbs does not mean you’ll automatically gain body fat. You gain fat by eating more calories than your body uses, no matter where those calories come from. Carbs can make your weight go up temporarily as your body stores more water with glycogen, but only a long-term calorie surplus leads to fat gain. Many foods that people overeat are processed and high in carbs (like sweets or pastries), but you will not gain fat if you balance your calories and focus on quality carbohydrate sources.
Are low-carb or keto diets the best for losing body fat?
Low-carb and keto diets can help some people lose weight, but they don’t work better than other diets if you eat the same number of calories. The main reason they work is because they help you eat fewer calories, often by making you feel full. On keto diets, you usually eat fewer than 50-60 grams of carbs per day. The best diet is the one that helps you eat less than you burn in a way you can stick to. All diets have pros and cons, and what works best depends on each person.
How should I change my carbs for different sports?
- Endurance sports (e.g., running, cycling races): For events longer than 90 minutes, athletes may “carb load” before the event by eating 8-12g of carbs per kg per day. They should eat 30-60g (sometimes up to 90g) per hour during the event and refuel quickly after.
- Strength/power sports: No classic “carb load,” but 3-7g per kg per day is helpful, with a focus on eating before and after workouts for best results.
- Team sports: These need solid daily carbs (5-7g/kg/day) since games often involve bursts of fast running. Eating small amounts during games helps keep up energy and focus.
Adjust your carbohydrate intake to match what your sport needs and how much you train, and consider professional advice for best results.
