Let me explain something….carbs are NOT the devil. They are NOT bad for you, nor do they make you gain weight. So many people are confused on this and fear carbs, they fear eating them past a certain time at night and when trying to lose weight, it is generally the first thing cut from somebody’s diet.
When somebody wants to lose weight or gain muscle, carbs should make up the highest percentage of macros in their diet. (Remember macros are Fats/Proteins/Carbs). This means that the majority of a person’s calories should come from carbs.
Here’s a little math for you: 1 gram of carbs=4 calories, 1 gram of protein=4 calories and 1 gram of fat=9 calories.
For most moderately active adults, it is recommended you need between 45% and 65% of your calories to come from complex carbs which are your whole grains, fresh fruits, and vegetables. For example a person on a 2000 calorie a day diet would need approximately 225 to 325 grams of carbs a day that is roughly 900 to 1300 calories from carbs a day. This will provide the necessary fuel for energy during your workouts and throughout the day.
Weight loss or gain is primarily related to calories in versus calories out, not the macro profile of the diet. You MUST be at a caloric deficit for weight loss. It is that simple.
Remember that long-term weight loss success is achieved by eating in a way that is maintainable, not one where you deprive or omit yourself of certain macros.
We all have a certain amount of calories we can eat without gaining weight. As long as we don’t exceed the amount of calories for our body composition, then we will maintain or lose weight.
The amount of calories for our bodies to maintain weight is determined by our BMR (basal metabolic rate) which is simply how much our body burns just by being alive. You can get a good estimate of yours here http://www.bmi-calculator.net/bmr-calculator/
To figure out an estimated amount of calories you need a day to maintain your weight, lose weight, or even gain weight check out these websites as well