Weight Loss: Carbohydrates | How Many Carbs | Eat

How Many Carbs to Lose Weight?

How many carbs should you consume to lose weight? This is a common question people ask when looking to reduce body fat and improve their overall health. One group we can look to for inspiration is bodybuilders, who focus on body composition and fat-to-muscle ratio.

Learning from Bodybuilders

While not everyone wants to look like a bodybuilder, especially those who take their body fat levels extremely low, we can still learn a lot from their approach to diet and exercise. Bodybuilders are masters at manipulating their fat-to-muscle ratio, which makes them a great source of insight for anyone looking to improve their body composition.

The 40-40-20 Split

Most bodybuilders follow a 40-40-20 macro split when trying to achieve a lean physique. This means:

• 40% of calories from carbohydrates
• 40% of calories from protein
• 20% of calories from fats

To calculate how many carbs you need, first determine your daily calorie requirement. Then apply the 40-40-20 rule. For example, if you need 2,000 calories per day, 40% of those calories should come from carbs. That would be 800 calories from carbs. Since there are 4 calories in every gram of carbs, divide 800 by 4, which equals 200 grams of carbohydrates per day.

Exercise to Avoid Carb Spillover

If you want to consume more carbs without gaining fat, it's essential to exercise regularly. Spillover happens when your body's carb "gas tank" is full, causing the extra carbs to be stored as fat. By exercising, your body will use the carbs for energy in the muscles, reducing the risk of spillover.

Focus on Quality Carbs

When it comes to losing weight, the quality of the carbs you consume matters just as much as the quantity. Choose slow-digesting carbs such as brown rice, quinoa, and whole grains throughout the day. Try to avoid consuming carbs late at night; ideally, stop eating them after 6 PM. If you're eating simple carbs like white rice, make sure to do so around your workouts.

Be Careful with Fruit

Many people believe fruit is always healthy, but it can be counterproductive when consumed in excess. Fruit can cause a spike in insulin levels due to its natural sugars. Eating too much fruit can lead to fat gain just as easily as eating too much candy. Stick to green vegetables as your go-to low-calorie, nutrient-dense food for weight loss.