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carbs to maintain my weight

Answered on April 18, 2014
Created April 18, 2014 at 6:55 PM

Hi. How many carbs should I eat to maintain my weight.

I am 20; 182cm and 72kg. I am not athlete but sometimes I do running or cycling. However I dont wanna be in ketosys and feel fine. Thank you.

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2 Answers

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9a5e2da94ad63ea3186dfa494e16a8d1

on April 18, 2014
at 08:43 PM

Mark Sisson gives some guidelines:

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum

Basically 100g per day is close to the line between weight loss and weight gain for a lot of people, +/- depending how much you eat in a day.

I have to say that for me this is 100% accurate, carbs are like a lever to control my weight, when I cut way back I lose weight, when I eat more I gain, and it doesn't matter how much I exercise. Right around 100g per day, or a little less for me, is the cutoff between gaining and losing, I strive for somewhere around 75g per day, or less if I'm not getting much exercise. For reference this is equivalent to about 3 bananas or sweet potatoes (spread out throughout the day).

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8819942abbe81717f2f5a3739a464823

on April 18, 2014
at 07:26 PM

The short answer is that I don't know, and I'm guessing that no one on this board can answer your question the way you would like i.e. by giving you a number. What you could do is experiment and see where that takes you. Try adding sweet potato or other unrefined carbs a bit at a time and see a) how it makes you feel, and b) whether you start gaining fat. You might want to use a food tracker if you want to know the numbers. Be aware, if you are currently on a low carb diet, or are in ketosis, adding back carbs will cause an immediate gain due to glycogen and water.

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