How to Find the Right Carb Level for You

Figuring Out Your Calories and Carbohydrates

• Step 1:
  It's recommended that carbohydrates make up 45 to 65 percent of your daily calorie intake. So first you must know what your daily calorie intake should be. Your calorie count is based on several factors such as age, height, weight, sex and activity level. To help you, the Mayo Clinic has a wonderful calorie calculator you can use on their site for free (see Resources below).
• Step 2:
  We count carbohydrates in grams. One gram of a carbohydrate is 4 calories. So if you intake 1600 calories per day and decide to limit your carb intake to 50 percent of your calories, then 50 percent of 1600 equals 800 calories. Then you need to divide 800 by 4, which will give you an answer of 200. So you are allowed 200 grams of carbohydrates.
• Step 3:
  Once you know the amount of carbohydrates you need per day, you now must choose what kind of carbs you should eat. There are two basic kinds of carbohydrates--simple and complex. Simple carbohydrates are those you would find in sugary treats such as cookies and ice cream. Complex carbohydrates are those you find in fruits and vegetables. This is important to know because complex carbohydrates are better for your health. They also help with weight control because they leave you feeling fuller longer so you will eat less.
• Step 4:
  The other thing you need to know about carbohydrates when checking the nutrition labels on food is that not only is it important to check the amount of carbohydrates per serving, but you also must check the amount of fiber. Carbohydrates turn to sugar once consumed except for the amount of fiber in the food. For example, if the label says 20 grams of carbohydrates and 7 grams of fiber, you subtract 7 from 20, which gives you 13, and that's the actual amount of carbohydrates that you are consuming.
• Step 5:
  Another consideration with carbohydrates is how fast they are absorbed into your body and blood stream. The Glycemic Index rates foods which are carbohydrates on a scale of 1 to 100. The higher the number, the faster the absorption. This is important because you will experience a spike in your blood sugar with rapidly absorbed foods and you will find you get hungrier quicker. With foods that are low on the scale you can keep your blood sugar more steady, which is especially important for those who are diabetic. These foods also leave you feeling fuller longer so you won't be as hungry all the time. Making the right carbohydrate choices will help you live a healthier and longer life.