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How much carbohydrates do we need a day?

Updated: Jun 20, 2021

1. What's your weight?

2. How active are you?


Sedentary lifestyle only needs 3 grams of carbohydrates per body weight (KG) a day.

Slightly active individuals may go for 5 grams of carbohydrates per body weight (KG) a day.

Those who exercise regularly will need around 7 grams of carbohydrates per body weight (KG) a day.


1 thing for sure is carbohydrates is a must after exercising. Our body will need them to repair (the muscles used) and to refuel. Skipping carbohydrates after exercising is not recommended!


Below is a rough gauge of carbs.

1 slice of bread has around 15 grams of carbs.

1 average bowl of rice has around 80 grams of carbs.

Not forgetting snacks and the toppings in your bbt, sadly they are all carbs as well.

So if you've been consuming more carbohydrates than what your body needs, don't be surprise by those extra inches. Again, it's always never too late to go back on track!


Well, if you're planning to lose weight, lose fats or buff up, do not use the above calculation. Focus more on calorie deficit and surplus instead. We will do up a summary on that next week!


Meanwhile you may also read up more related blogs right here!

Fastest way to slim down | 3 Common Reasons Why You're Not Seeing Gains In The Gym

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