How much carbs a day to lose weight or build muscle?

How many carbs a day to lose weight or build muscle?

How many carbs a day to lose weight or build muscle?

How many carbs a day you need if you want to lose weight or if you want to build some muscles?

Some simple things every child also knows,

Fewer amounts of carbs will help you to lose weight faster.

You need 70-30% of more carbs in your meal if you want to build some muscles. In this you can 70% of complex carbs & 30% of simple carbs. This also depends on individual to individual as if anyone suffering from high gluten problem then he needs to avoid complex carbs.

If you are suffering from bloating issues then also you need to check that is this because of complex carbs. So what you can do is, you can try & test by reducing complex carbs in your diet & see if it actually helps.

So these are the basic rule which everyone follows at the beginning of their fitness goals.

My question to everyone is that is this correct? Should everyone have to follow the same concepts at successful people in the fitness industry are following the same rule OR an individual should be focused on his own body type, genetics, testing & results and then he should go for the concepts which is right for his/her body type.

As there are researches that some people are building more muscle on high-carb-moderate-protein diet rather than a high-protein-low-carb diet.

How many carbs a day to lose weight or build muscle?

How many carbs a day to lose weight or build muscle?

Our today’s topic is based on how much carbs you should take in an entire day to lose weight or to build muscle. As we all know that carbohydrate is the primary source of energy. Although you do have to take care of that you are not taking extra carbohydrate from your required calories.

If you are taking extra calories in terms of carbohydrate & if your body is unable to burn that energy due to less physical activity or sedentary lifestyle or any other reasons then your body will store that non-burnt energy into fat.

Let’s take a quick summary & then I will explain you in the details.

  How much carbs to build muscles,

If you want to build muscles then you need 2 Grams of carbohydrate/ per pound of your bodyweight.

For an example if your body weight is 60KG then the amount of carbs you need in a day to build muscle is,

180 pound *2 = 360 grams of carbohydrate per day

Now if you are taking 6 meals in a day then,

360/6 = 60 grams of carbs per meal.

You have to understand that you need more carbohydrates to build muscles. This helps to bring your caloric intake into surplus.

How many carbs a day to lose weight or build muscle?

How much carbs to lose fat,

If your goal is fat loss & you want to decide goals for your carbohydrate then it should be

0.5grams/per pound body weight

Again for an example if your body weight is 180 pounds then daily carbs you need for fat loss is

0.5*180 = 90 grams

This gives you a rough number of 100gms of carbohydrate.

Important tips for fat loss & muscle gain


  • You cannot do fat loss & muscle building at the same time.
  • You can be either in caloric surplus or caloric deficit.
  • So choose one goal first & customize your meal plan according to that.
  • Work on your first goal, complete that first & then switch your goal.


Carbohydrate food source for fat loss

How many carbs a day to lose weight or build muscle?

  • Pasta
  • Rice
  • Quinoa
  • Polenta
  • Green vegetables
  • Dried beans
  • Legumes
  • Broccoli
  • Spinach
  • Carrots
  • Sweet potatoes
  • Brown bread

You should see to some things first before going to a low carb diet. As low carb diets tends to contain less nutrients like

  • They can be high in saturated fat
  • Nutritionally less because they are low in folate, thiamine, vitamins A, E & B6, calcium, magnesium, iron, potassium, & thiamine.
  • Fibre will be also low.
  • They contain less antioxidants & phytochemicals.


Things you should remember while on low carb diet


You should always remember that carbohydrate is the essential nutrient for a human being. It is a healthy food source. You should never eliminate carbohydrate from your diet. An individual should not follow a low carb diet with a combination of high protein diet for a long term. If you are following a Low carb diet from a long time then the effect will start going down with the time.


What is the need of low carb diet?


According to dietary guidelines carbohydrates are the major source of energy in day to day life. They provide 40% to 60% of your daily calorie intake.

Let’s say you are on an 1800 calorie diet for fat loss goals. The advised carb intake is 100 to 150 grams. It has been shown that low carb diets are helpful in the fat loss.

When you are on fat loss diet it means you have to restrict yourself on carbohydrates like sugars & starches. For energy you have to replace these things with protein, fats & low carb vegetables.

There are studies done on low carb diet which indicates that they help an individual by reducing his/her appetite. This directly helps to consume fewer calories. This will remain the same as long as an individual is keeping the carbs low.

In addition to that it is very important to keep healthy carbs in your diet. They are keen source of energy which will keep you energized, motivated & happy. So be on low carb diet but try to put carbs which has every nutrient. Just as you need complete protein you need complete carbs.

So I hope this post will help you find your way to carbs & their importance. If you have any questions or suggestions then do let us know in the comment section. We would love to hear from you.

Also more fitness related content is coming soon. This will help you in your fitness life. So stay tunes with us.

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