How many carbs do you eat per day?
Replies
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If you do a lot of cardio , you need more carbs.
If you just do static heavy lifts or body build and do minimal cardio, you don't need much carbs.
If you are active and on your feet at your job all day, then you will need a bit more carb than your friends sitting at a desk-job.
It all depends on your workout and life style.
I currently do 1 - 3 hours/day, 6 days/week of crossfit, yoga, long steady cardios, and heavy lifts, so I am eating 200g of carb from brown rice / day and even then I feel carb depleted.
Without my binge day of high fat and high carb to keep my sanity, I would have to eat more calories and carb than what I eat now or else it will be hard to sustain for me long term(knowing myself).
Super low carb's not always the way. I say adjust the intake based on your life style and diet.
yea seems legit...
I work a desk job, and was lifting 4 hours a week with 0 cardio cutting on 300+ grams carbs and 2500+ cals for a while. Thus, another blanket statement.0 -
Fat doesn't really effect TEF at all.
Only when protein is held constant. This statement is a disclaimer because comparing low carb with low fat the low carb does have a TEF advantage.this thread is from almost exactly a year ago ..LOL
just remember carbs do not make you lose weight, eating less than you burn does…
What this guy said ^^
In a steady caloric deficit, carbs don't matter at all. It's the deficit that matters. If you're regularly consuming less calories than you expend, you will lose weight even if you've eaten all junk food. Of course that's not the healthiest thing to do, but this thread is about losing weight.
Calories are a measurement of energy. Your body can't store fat when it's using 100% of the calories (energy) you eat and then going to backup stores for the remaining energy it needs. If you put gas in your car and drive til empty, the gas is gone. It doesn't matter how good or bad the gas was. It's gone.
I think you meant to say carbs have a higher TEF than fats, correct?
Can you provide an example using real world macro numbers explaining how a given persons different macro intakes at the same caloric deficit would affect the amount of weight loss due to different TEF's and by exactly how much? I'm asking this because your previous post is unclear.
Apologies for jumping in. Varying protein is an easier was to show the impact as protein has the highest TEF at about 30%. Carbs are about 10% and fats nearer 3%. They all vary, but these are approximate averages.
Example:
2,000 calories a day with 200 coming from protein, 500 from fat and 1,300 from carbs would give you a net impact of:
Protein: 200 x 30% = 60 calories
Fats: 500 x 3% = 15 calories
Carbs: 1,300 x 10% = 130 calories
Total TEF = 205 calories
Compare to:
2,000 calories a day with 1,000 coming from protein, 500 from fat and 500 from carbs would give you a net impact of:
Protein: 1,000 x 30% = 300 calories
Fats: 500 x 3% = 15 calories
Carbs: 500 x 10% = 50 calories
Total TEF = 365 calories
Difference of 160 calories. You would also have a difference when keeping protein constant and varying fats and carbs - just not as extreme.
While I agree with your math and that a 'calorie' isn't technically a 'calorie', we both know there is no exact BMR either, but that's what we are all using at a point of measure. We know that some days the resting metabolic rate is different than others; one reason being that a persons average macro intake over a period of time is a factor in figuring out their BMR. Even though your example may be a 160 cal difference of actual food intake, to truly arrive at a 160 calorie difference using that example, someone would have to have figured out their BMR based on eating an average of 200 cal protein (50 grams protein on a daily basis) and then one day eat 1,000 cal protein (250 grams protein). Even if that happened, 160 cal would come out to about 1/21 of a pound of weight loss at a deficit; and if a person did that on a daily basis, that would change their BMR; Meaning they would be eating at more of a deficit. So while a person can raise their BMR through different macro intake (whether they realize it or not), it would really be back to calories in vs calories out.
So at the end of the day, there's no exact science for all of this but if someone does a good job at measuring/monitoring their BMR and counting their caloric intake, eating different macros won't result in different numbers on the scale. If someone measured their BMR with an average macro intake from your first example and then changed their average macro intake to your second example without realizing their BMR changed, they can lose an extra pound in about 21 days (if if everything else they measured was perfect).
To be honest I was more or less questioning where neanderthin said low carb has a higher TEF advantage than low fat and said Fat doesn't really effect TEF at all. I wasn't sure what was going on there.
I was just answering your TEF question as you asked for the math, so I am not sure where the BMR commentary came from (TEF is included TDEE btw, not BMR) - I have never claimed a stance contrary to what you are saying - TEF is in calories out, not calories in. As you can see, fat only has a TEF of about 3% and carbs 10% - so the math still is relevant, but as I said, not as extreme.
Unless you go from one extreme to the other, the TEF is unlikely to make an appreciable difference to weight loss. Adherence will make a much bigger difference.0 -
Fat doesn't really effect TEF at all.
Only when protein is held constant. This statement is a disclaimer because comparing low carb with low fat the low carb does have a TEF advantage.this thread is from almost exactly a year ago ..LOL
just remember carbs do not make you lose weight, eating less than you burn does…
What this guy said ^^
In a steady caloric deficit, carbs don't matter at all. It's the deficit that matters. If you're regularly consuming less calories than you expend, you will lose weight even if you've eaten all junk food. Of course that's not the healthiest thing to do, but this thread is about losing weight.
Calories are a measurement of energy. Your body can't store fat when it's using 100% of the calories (energy) you eat and then going to backup stores for the remaining energy it needs. If you put gas in your car and drive til empty, the gas is gone. It doesn't matter how good or bad the gas was. It's gone.
I think you meant to say carbs have a higher TEF than fats, correct?
Can you provide an example using real world macro numbers explaining how a given persons different macro intakes at the same caloric deficit would affect the amount of weight loss due to different TEF's and by exactly how much? I'm asking this because your previous post is unclear.
Apologies for jumping in. Varying protein is an easier was to show the impact as protein has the highest TEF at about 30%. Carbs are about 10% and fats nearer 3%. They all vary, but these are approximate averages.
Example:
2,000 calories a day with 200 coming from protein, 500 from fat and 1,300 from carbs would give you a net impact of:
Protein: 200 x 30% = 60 calories
Fats: 500 x 3% = 15 calories
Carbs: 1,300 x 10% = 130 calories
Total TEF = 205 calories
Compare to:
2,000 calories a day with 1,000 coming from protein, 500 from fat and 500 from carbs would give you a net impact of:
Protein: 1,000 x 30% = 300 calories
Fats: 500 x 3% = 15 calories
Carbs: 500 x 10% = 50 calories
Total TEF = 365 calories
Difference of 160 calories. You would also have a difference when keeping protein constant and varying fats and carbs - just not as extreme.
While I agree with your math and that a 'calorie' isn't technically a 'calorie', we both know there is no exact BMR either, but that's what we are all using at a point of measure. We know that some days the resting metabolic rate is different than others; one reason being that a persons average macro intake over a period of time is a factor in figuring out their BMR. Even though your example may be a 160 cal difference of actual food intake, to truly arrive at a 160 calorie difference using that example, someone would have to have figured out their BMR based on eating an average of 200 cal protein (50 grams protein on a daily basis) and then one day eat 1,000 cal protein (250 grams protein). Even if that happened, 160 cal would come out to about 1/21 of a pound of weight loss at a deficit; and if a person did that on a daily basis, that would change their BMR; Meaning they would be eating at more of a deficit. So while a person can raise their BMR through different macro intake (whether they realize it or not), it would really be back to calories in vs calories out.
So at the end of the day, there's no exact science for all of this but if someone does a good job at measuring/monitoring their BMR and counting their caloric intake, eating different macros won't result in different numbers on the scale. If someone measured their BMR with an average macro intake from your first example and then changed their average macro intake to your second example without realizing their BMR changed, they can lose an extra pound in about 21 days (if if everything else they measured was perfect).
To be honest I was more or less questioning where neanderthin said low carb has a higher TEF advantage than low fat and said Fat doesn't really effect TEF at all. I wasn't sure what was going on there.
I was just answering your TEF question as you asked for the math, so I am not sure where the BMR commentary came from (TEF is included TDEE btw, not BMR) - I have never claimed a stance contrary to what you are saying - TEF is in calories out, not calories in. As you can see, fat only has a TEF of about 3% and carbs 10% - so the math still is relevant, but as I said, not as extreme.
Unless you go from one extreme to the other, the TEF is unlikely to make an appreciable difference to weight loss. Adherence will make a much bigger difference.
Like I said, I agree with your math. You jumped in the middle of a conversation just trying to be helpful but it also looked like you were saying that macros matter so much when it comes to weight loss.. just because of the thread you were replying to. I was really looking for neanderthin's math because what he wrote didn't make any sense to me. Your math makes sense and you and I are talking about tomatoes and tomotoes right now.
And you're right, TEF is technically part of TDEE but I'm assuming most people here aren't calculating or paying attention to their TEF, including myself. I just figure out how many calories I need to maintain weight and call it my BMR and TEF is part of that.. again assuming most people here are doing the same. Maybe I should have said 'maintenance' instead of BMR.0 -
Between about 150g and 250g depending on the calorie target I have for the day.
This for me too.0 -
And you're right, TEF is technically part of TDEE but I'm assuming most people here aren't calculating or paying attention to their TEF, including myself. I just figure out how many calories I need to maintain weight and call it my BMR and TEF is part of that.. again assuming most people here are doing the same. Maybe I should have said 'maintenance' instead of BMR.
Well, and incorrect term usage will lead to confusion too.
Even in that paragraph above, you seem to swap between terms, that'll get things confused very quickly in a conversation.
BMR is a far cry from maintenance, also called TDEE.
So in your earlier comments where you said BMR, you actually meant TDEE being the correct term, and therefore you were correct in what you were trying to say. Just wrong term to use.
TEF is NOT a part of BMR at all.
BMR + TEF + NEAT + EAT = TDEE.0 -
Fat doesn't really effect TEF at all.
Only when protein is held constant. This statement is a disclaimer because comparing low carb with low fat the low carb does have a TEF advantage.this thread is from almost exactly a year ago ..LOL
just remember carbs do not make you lose weight, eating less than you burn does…
What this guy said ^^
In a steady caloric deficit, carbs don't matter at all. It's the deficit that matters. If you're regularly consuming less calories than you expend, you will lose weight even if you've eaten all junk food. Of course that's not the healthiest thing to do, but this thread is about losing weight.
Calories are a measurement of energy. Your body can't store fat when it's using 100% of the calories (energy) you eat and then going to backup stores for the remaining energy it needs. If you put gas in your car and drive til empty, the gas is gone. It doesn't matter how good or bad the gas was. It's gone.
I think you meant to say carbs have a higher TEF than fats, correct?
Can you provide an example using real world macro numbers explaining how a given persons different macro intakes at the same caloric deficit would affect the amount of weight loss due to different TEF's and by exactly how much? I'm asking this because your previous post is unclear.
Apologies for jumping in. Varying protein is an easier was to show the impact as protein has the highest TEF at about 30%. Carbs are about 10% and fats nearer 3%. They all vary, but these are approximate averages.
Example:
2,000 calories a day with 200 coming from protein, 500 from fat and 1,300 from carbs would give you a net impact of:
Protein: 200 x 30% = 60 calories
Fats: 500 x 3% = 15 calories
Carbs: 1,300 x 10% = 130 calories
Total TEF = 205 calories
Compare to:
2,000 calories a day with 1,000 coming from protein, 500 from fat and 500 from carbs would give you a net impact of:
Protein: 1,000 x 30% = 300 calories
Fats: 500 x 3% = 15 calories
Carbs: 500 x 10% = 50 calories
Total TEF = 365 calories
Difference of 160 calories. You would also have a difference when keeping protein constant and varying fats and carbs - just not as extreme.
While I agree with your math and that a 'calorie' isn't technically a 'calorie', we both know there is no exact BMR either, but that's what we are all using at a point of measure. We know that some days the resting metabolic rate is different than others; one reason being that a persons average macro intake over a period of time is a factor in figuring out their BMR. Even though your example may be a 160 cal difference of actual food intake, to truly arrive at a 160 calorie difference using that example, someone would have to have figured out their BMR based on eating an average of 200 cal protein (50 grams protein on a daily basis) and then one day eat 1,000 cal protein (250 grams protein). Even if that happened, 160 cal would come out to about 1/21 of a pound of weight loss at a deficit; and if a person did that on a daily basis, that would change their BMR; Meaning they would be eating at more of a deficit. So while a person can raise their BMR through different macro intake (whether they realize it or not), it would really be back to calories in vs calories out.
So at the end of the day, there's no exact science for all of this but if someone does a good job at measuring/monitoring their BMR and counting their caloric intake, eating different macros won't result in different numbers on the scale. If someone measured their BMR with an average macro intake from your first example and then changed their average macro intake to your second example without realizing their BMR changed, they can lose an extra pound in about 21 days (if if everything else they measured was perfect).
To be honest I was more or less questioning where neanderthin said low carb has a higher TEF advantage than low fat and said Fat doesn't really effect TEF at all. I wasn't sure what was going on there.
I was just answering your TEF question as you asked for the math, so I am not sure where the BMR commentary came from (TEF is included TDEE btw, not BMR) - I have never claimed a stance contrary to what you are saying - TEF is in calories out, not calories in. As you can see, fat only has a TEF of about 3% and carbs 10% - so the math still is relevant, but as I said, not as extreme.
Unless you go from one extreme to the other, the TEF is unlikely to make an appreciable difference to weight loss. Adherence will make a much bigger difference.
Like I said, I agree with your math. You jumped in the middle of a conversation just trying to be helpful but it also looked like you were saying that macros matter so much when it comes to weight loss.. just because of the thread you were replying to. I was really looking for neanderthin's math because what he wrote didn't make any sense to me. Your math makes sense and you and I are talking about tomatoes and tomotoes right now.
And you're right, TEF is technically part of TDEE but I'm assuming most people here aren't calculating or paying attention to their TEF, including myself. I just figure out how many calories I need to maintain weight and call it my BMR and TEF is part of that.. again assuming most people here are doing the same. Maybe I should have said 'maintenance' instead of BMR.
Got it. From a weight loss perspective, outside getting appropriate macros for protein synthesis, hormonal balance, energy etc, which are indirect and not direct, macros do not have that much impact on weight loss per se, I agree. I also agree that I highly doubt that anyone (or at least many people) actually takes TEF into account in a conscious manner at all, or at least, do not pick their macros based on their TEF above other factors such as preference and energy requirements.0 -
a lot, carbs are your fuel, I do 2 to 3 hours cardio a day,i need it,0
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Goal is 200g but between 150-200g most days0
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The metabolic advantage that is spouted by low carb advocates does have some merit and is based on studies that compared a high protein diet with a high carb diet...... basically comparing 30 to 40% protein to a diet with 12-15% protein and when the high carb diet has a high percentage of refined carbs that are easily digestible. The numbers as Sara alluded to are approx 30% for protein 10% for carbs and 3% for fat, but again this is a common average. If the carbs have a matrix that is highly fiberous like fruit and vegetable the TEF is actually closer to protein in the 20-30% range with refined carbs in the single digits. From that perspective a low carb highly fiberous with obviously more protein the TEF does show up as an advantage whewn comparing to say the SAD diet.........but when protein is held constant and the carbs are a combination of refined and whole the difference is around 10%.......Basically the key to comparing diets is protein content. imo.
Fat doesn't really effect TEF at all.
Only when protein is held constant. This statement is a disclaimer because comparing low carb with low fat the low carb does have a TEF advantage.this thread is from almost exactly a year ago ..LOL
just remember carbs do not make you lose weight, eating less than you burn does…
What this guy said ^^
In a steady caloric deficit, carbs don't matter at all. It's the deficit that matters. If you're regularly consuming less calories than you expend, you will lose weight even if you've eaten all junk food. Of course that's not the healthiest thing to do, but this thread is about losing weight.
Calories are a measurement of energy. Your body can't store fat when it's using 100% of the calories (energy) you eat and then going to backup stores for the remaining energy it needs. If you put gas in your car and drive til empty, the gas is gone. It doesn't matter how good or bad the gas was. It's gone.
I think you meant to say carbs have a higher TEF than fats, correct?
Can you provide an example using real world macro numbers explaining how a given persons different macro intakes at the same caloric deficit would affect the amount of weight loss due to different TEF's and by exactly how much? I'm asking this because your previous post is unclear.0 -
Baseline TEF is already accounted for in BMR. Unless we're comparing someone who gets all their calories from pure sugar versus someone who gets all their calories from fat-free raw meat, the differences from baseline are smaller than the error in measuring the caloric content of the food.
And even then, it's not a meaningful difference.0 -
bump0
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Controls are always a problem and as usual take this study with a grain of salt.
The metabolic advantage that is spouted by low carb advocates does have some merit and is based on studies that compared a high protein diet with a high carb diet...... basically comparing 30 to 40% protein to a diet with 12-15% protein and when the high carb diet has a high percentage of refined carbs that are easily digestible. The numbers as Sara alluded to are approx 30% for protein 10% for carbs and 3% for fat, but again this is a common average. If the carbs have a matrix that is highly fiberous like fruit and vegetable the TEF is actually closer to protein in the 20-30% range with refined carbs in the single digits. From that perspective a low carb highly fiberous with obviously more protein the TEF does show up as an advantage whewn comparing to say the SAD diet.........but when protein is held constant and the carbs are a combination of refined and whole the difference is around 10%.......Basically the key to comparing diets is protein content. imo.
Fat doesn't really effect TEF at all.
Only when protein is held constant. This statement is a disclaimer because comparing low carb with low fat the low carb does have a TEF advantage.this thread is from almost exactly a year ago ..LOL
just remember carbs do not make you lose weight, eating less than you burn does…
What this guy said ^^
In a steady caloric deficit, carbs don't matter at all. It's the deficit that matters. If you're regularly consuming less calories than you expend, you will lose weight even if you've eaten all junk food. Of course that's not the healthiest thing to do, but this thread is about losing weight.
Calories are a measurement of energy. Your body can't store fat when it's using 100% of the calories (energy) you eat and then going to backup stores for the remaining energy it needs. If you put gas in your car and drive til empty, the gas is gone. It doesn't matter how good or bad the gas was. It's gone.
I think you meant to say carbs have a higher TEF than fats, correct?
Can you provide an example using real world macro numbers explaining how a given persons different macro intakes at the same caloric deficit would affect the amount of weight loss due to different TEF's and by exactly how much? I'm asking this because your previous post is unclear.
Could you actually cite a couple of those studies? I would like to look at them.
http://press.endocrine.org/doi/full/10.1210/jc.2002-0214800 -
I eat 180-205 carbs on a 1350 calorie per day diet. I run 3 times a week, and I don't need to lose any weight.
90% of my carbs come from fruits and vegetables. The rest come from small servings of whole wheat breads, like sandwich slices, buns, or whole wheat tortillas... and one square of chocolate
I follow the DASH diet, though not as strictly as it's outlined (ex: I don't do lowfat cheese because it tastes terrible to me), since I'm neither overweight nor have any diseases.
I also do a cheat day (typically only a cheat dinner) once a week where I eat whatever I feel like. Carbs galore.
If your goal is losing weight, then a 80-150/day carb limit is helpful. I know people who do Atkins or Keto and get down to 20 carbs per day limit, but I would be dangerously unhealthy if I did that as I'm already underweight and eat vegetarian most of the week. I like eating fruits, as they have a lot of health benefits and antioxidants, even if they also have a lot of carbs. Running keeps my carbs in check.
If you're already at a weight you prefer and maintaining, I think up to 200 carbs is fine. If you need to lose weight, you should keep it in the 80-150 range and eat low carb fruits and vegetables.0 -
Go as high as 400
go as low as 300
carbs arent the devil
overeating is0 -
415g / day right now.0
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under 100 net carbs to lose weight.How many carbs do you eat per day and still loose weight? I know everyone is different... I'm just curious.
But if you plan on exercising all the time you need more to exercise but if you wanna lose weight you just dont need many at all.0 -
Me too!! I am at 225 per day and I have lost 20 lbs since dec. carbs are not the enemy.0
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During my very recent cut, was necessarily low (~130g) to hit my relatively high protein and fat minimums. Now that I'm back at maintenance, it's a much more manageable ~235g...which is awesome, because carbs are delicious.0
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I'm 25 years old, work out 6 days a week. I weight train all 6 days and do cardio all 6 days as well. If you want to lose weight, carb crunching is a REALLY good way to do it. I have never been overweight but had issues losing some fat around my muscles. I met a bunch of meatheads at the gym and started training with them and within 5 months, I was shredded.
Day 1 should be 100g of carbs & your protein intake should be 1g of protein per pound of body weight. Low to no sodium thoughout your day and drink lots of water
Day 2 should be 200g of carbs. Everything above stays the same
Day 3 should be 300g of carbs. Everything above stays the same
Day 4 you need to drop back down to 100g of carbs.
Your 100g carb days will be tough but you will see fast results that way. My friends and I all compete and most bodybuilders will follow this diet leading up to a competition.0 -
Refined processed carbohydrates are a major cause of weight gain, obesity, insulin resistance, heart disease, and many other diet related diseases."
Over-eating is the major cause of weight gain, obesity, insulin resistance, heart disease, and many other diet related diseases.0 -
I try to eat my bodyweight in protein(and I try to do it in whole foods first before reaching for a protein shake)...and let me tell you it's HARD as heck for me! I usually am not hungry by the time I get close to hitting that number and whenever my protein is high my carbs are usually low. So eating lots of protein usually takes care of the carbs for me.. I notice I hover between 80-150 carbs. But Again, I really don't track carbs. I just get my protein in and carbs usually fall into place by themselves. I.E today for lunch I ate 1/2 pound of buffalo meat (I love meat, and my neanderthal percentage is high via DNA test on 23andme...lol, so I'll use that as my excuse for my high meat consumption! )and I had one of those hawaiian sweet rolls to go with it. After I ate my meat, I Just could not touch the roll..so I will save it for tomorrow. Thus my carbs will probably be on the low end today. But it just depends. Again, closer I hit to getting my bodyweight in protein the less hungry I am, and the less carbs I eat. If tomorrow I get less protein in, I'll probably eat more carbs.0
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i try to stay around 80g a day...I read for woman trying to lose weight they should not go over 100g a day.
false.
and I quote ~~
"Carbs per day for weight loss
The number of carbs per day for weight loss ranges from from 20 to 50 or sometimes up to 70 grams. However, 70 grams daily is usually only for those who are engaging in weight training in addition to cardio exercise. The usual low carbohydrate range is 20 to 60 grams daily. You determine how strict you need to be; the best way is to experiment and discover what amount works well for you as an individual.
Refined processed carbohydrates are a major cause of weight gain, obesity, insulin resistance, heart disease, and many other diet related diseases."
To clarify, the main causes of insulin resistance, heart disease, and many other diet related diseases is obesity. There is a correlation between high refined carb intake and weight gain - not a causation. If you are at a caloric deficit, this is not a issue. Some people find it easier to stay at a caloric deficit to stay low carb, but it is by no means necessary.
You are quoting a low carb diet. You can absolutely lose weight with moderate/high carbs and even include refined processed carbs. From a health perspective, you should ensure that you have a balanced nutrient diet of course.
Out of interest, where is this quote from?
ugh. context is everything, you know. I was diagnosed with full blown insulin resistance (and pcos) and placed on metformin, and i was borderline Underweight. If I need to lose weight, it only happens with carb cutting below 50g, preferable less than 25 net on a consistent basis. Your blanket statement is untrue for many, many people, and I assure you not all are obese or perhaps even particularly overweight. I am only 10lbs over my ideal weight (the weight where my periods are regular, just under bmi 20) and again, I cut carbs and the result is magic, in how I feel and the results i get. a Calorie is not a calorie for anyone with insulin issues.0 -
Currently consuming anywhere from 750g - 775g of carbs a day.0
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Is this a low car and high carb day? Do you have to lower your fat intake too?0
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DAMN! That's a lot!Currently consuming anywhere from 750g - 775g of carbs a day.
I usually consume 350 - 500g per day.0 -
If you exercise, then you can eat more carbs, but you probably should eat less carbs on the days you are not very active.
ETA : This is strictly my opinion! :laugh:0 -
Since the first of the year I have followed a nutrition plan where I consume no more grams of carbs than my body weight in pounds (152# = 152 grams carbs). I consume twice my lean body mass in grams of protein (LMB 60 kg = 120 grams protein). It has worked well for me. I have lost ~4.5" around my middle and have toned up considerably. I try to work out 45 minutes 6 times a week alternating kickboxing with strength training.0
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Currently consuming anywhere from 750g - 775g of carbs a day.0
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LOL Just bump your protein way up and try not to eat stupid carbs like sugars and white bread. Food is fuel. Your tank might hold 15 gallons but if you are sticking 15 gallons of milk shake in your car, you will not get very far. People make this far too complicated. Don't eat stupid things you know don't have what you need in them, do save your calories for things that will help you feel full and give you long lasting energy.0
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LOL@"stupid carbs" and "stupid things".
TIL that some of my favorite foods are stupid.
:laugh:0
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