How many carbs per day to lose weight?
For most people trying to lose weight, the effective range lies between 50 and 130 grams of carbohydrates per day. Below 50 grams, you're following a ketogenic or strict low-carb diet. Between 50 and 100 grams sits moderate carb restriction. What works best for you depends on your weight, activity level and which phase of your weight loss journey you're in.
The average person in the Netherlands eats between 220 and 260 grams of carbohydrates daily. That's broadly in line with UK dietary guidance too, with the NHS Eatwell Guide suggesting that starchy carbohydrates should make up around a third of what you eat, translating to roughly 40 to 70 percent of daily energy from carbs for healthy adults. But for weight loss, a different calculation applies.
Below you'll find concrete guidelines, a calculation model and an explanation of how to pair carbohydrates smartly with protein for better results.
The four levels of carbohydrate restriction
Not all carb restriction is equal. There's a clear difference between light restriction, moderate low-carb and a strict ketogenic regime. The table below sets out what each level involves and who it suits.
| Level | Grams of carbs per day | Suited to | Expected effect |
|---|---|---|---|
| Light restriction | 100-130 g | Beginners, active people, maintenance phase | Gradual weight loss of 0.3-0.5 kg per week |
| Moderate low-carb | 50-100 g | People carrying 5-15 kg extra, plateau phase | Weight loss of 0.5-0.75 kg per week with a calorie deficit |
| Strict low-carb | 20-50 g | People with insulin resistance, fast start phase | Weight loss of 0.75-1 kg per week, possible ketosis transition |
| Ketogenic | Under 20 g | Medically supervised programmes, type 2 diabetes | Ketosis within 2-4 days, fat burning as primary fuel |
Important: this table shows guidelines, not guarantees. Weight loss is always governed by your overall energy balance. Carbohydrate restriction is a way of steering that balance, not a standalone mechanism.
How do you work out your daily carb allowance?
The calculation starts with your total energy needs, which depend on your basal metabolic rate (BMR) and your activity level.
Step 1: work out your calorie needs
A woman weighing 75 kg, aged 35, 168 cm tall with an average activity level needs roughly 2,000 kcal a day. A man weighing 90 kg, aged 40, 180 cm tall with the same activity level needs around 2,400 kcal. These are rough estimates based on the Harris-Benedict equation.
Step 2: work out your calorie target for weight loss
To lose 0.5 kg a week, you need a daily deficit of 500 kcal. One gram of fat provides 9 kcal, and 0.5 kg of fat mass contains roughly 3,500 kcal net, which checks out with a deficit of 500 kcal a day over 7 days.
So the woman in our example should aim for 1,500 kcal a day, and the man for 1,900 kcal.
Step 3: split your macronutrients
On a moderate low-carb plan, carbohydrates make up 20-25 percent of total calories, protein 30-35 percent, and fat the remainder.
For the woman on 1,500 kcal, this works out as:
- Carbohydrates: 25% of 1,500 kcal = 375 kcal, divided by 4 = 94 grams a day
- Protein: 30% of 1,500 kcal = 450 kcal, divided by 4 = 112 grams a day
- Fat: 45% of 1,500 kcal = 675 kcal, divided by 9 = 75 grams a day
These are workable, concrete targets you can track in an app such as MyFitnessPal or Cronometer.
Which carbs should you keep, and which should you cut?
Not all carbohydrates affect your blood sugar, fullness or weight loss in the same way. The distinction between fast and slow carbohydrates matters here.
Sources worth keeping
- Non-starchy vegetables: broccoli, spinach, courgette, lettuce, peppers. On average 3-7 grams of carbs per 100 grams, high in fibre and micronutrients.
- Pulses: lentils, chickpeas, black beans. These contain 15-20 grams of carbs per 100 grams, but also 7-9 grams of protein and a high fibre density. Glycaemic load is low.
- Berries: strawberries, blueberries, raspberries. On average 5-10 grams of carbs per 100 grams, low glycaemic index.
- Porridge oats (in moderation): 60 grams of dry oats contains 38 grams of carbs, but also beta-glucan, a fibre linked to better blood sugar regulation.
- Sweet potato: 20 grams of carbs per 100 grams, but a low glycaemic index and a good dose of potassium and vitamin A.
Sources to limit or cut
- White bread and regular pasta: 50-55 grams of carbs per 100 grams, low in fibre, high glycaemic response.
- Sugary drinks: a 200 ml glass of orange juice already contains 20 grams of carbs with no filling effect.
- Breakfast cereals: many brands contain 60-75 grams of carbs per 100 grams, of which 20-30 grams is added sugar.
- Processed snacks: biscuits, crisps, crackers. High carb density, low nutritional value per gram.
- Alcohol: beer contains 3-5 grams of carbs per 100 ml. On top of the carbs, alcohol also directly slows down fat oxidation.
What happens if you eat too few carbs?
Below 20 grams a day, you'll lose weight quickly, though part of that is water. Glycogen, the storage form of glucose in your muscles and liver, binds water: every gram of glycogen holds onto 3-4 grams of water. With a strict low-carb start, you'll typically lose 1-2 kg in the first week, most of which is water.
That's not a problem in itself, but there are risks with prolonged extreme restriction:
- Muscle loss: without enough carbohydrates and protein, the body can break down muscle tissue for energy (gluconeogenesis). This is measurable via a decline in muscle mass on a DEXA scan or bio-impedance test.
- Fatigue and poor concentration: the brain uses 120 grams of glucose a day. During ketosis it switches to ketone bodies, but this transition takes 2-4 weeks and comes with side effects (the "keto flu").
- Fibre shortfall: with an intake below 30 grams of carbs, it's hard to reach the recommended 25-30 grams of fibre a day, which has a knock-on effect on gut health.
- Yo-yo effect: a plan that's too restrictive is hard to stick with. Research shows that 80% of people on a strict low-calorie diet regain the weight within 2 years.
The British Dietetic Association (BDA) advises keeping fibre intake up whenever restricting carbohydrates, and introducing the restriction gradually rather than abruptly.
Pairing carbs with protein: why it works
Protein and carbohydrates influence each other's effects on fullness, blood sugar and muscle retention. A higher protein intake (1.6-2.2 grams per kg of body weight per day) has three proven effects during a calorie-restricted diet:
- Higher thermogenesis: protein has a thermic effect of 20-30%, meaning your body burns 20-30 kcal for every 100 kcal of protein during digestion. Fat and carbs score 0-3% and 5-10% respectively.
- Longer-lasting fullness: protein stimulates the release of GLP-1 and PYY, hormones that suppress hunger. This has been demonstrated in a meta-analysis published in the American Journal of Clinical Nutrition (Leidy et al., 2015).
- Muscle preservation during a calorie deficit: with a 500 kcal daily deficit and insufficient protein, you lose muscle mass alongside fat mass. With 1.8-2.0 grams of protein per kg of body weight, you retain up to 90% of your muscle mass during weight loss.
In practice, this means that if you lower your carbs to 75-100 grams a day, you should partly fill the gap with protein, not fat. A protein shake with 25 grams of protein and 150 kcal fits well here. You can read more about the optimal protein split per day in the Bioteïne high-protein diet guide.
Bioteïne's product range has been developed specifically for people who want to restrict carbs without losing muscle mass. The protein shakes contain an average of 25 grams of protein per serving with under 8 grams of carbs. The protein bars come in at 20 grams of protein with 15-18 grams of carbs, of which 8-10 grams are sugar alcohols that have barely any impact on blood sugar. The high-protein meals are formulated to fit within a daily carb allowance of 75-100 grams.
Bioteïne's four phases: when should you lower your carbs?
Carbohydrate restriction isn't static. In a structured weight loss programme, carb intake varies by phase. The Bioteïne 4-phase system works as follows:
- Phase 1 (weeks 1-2): strict restriction to 50-75 grams of carbs a day. Focus on protein intake of at least 100 grams a day. Fat mass drops quickly, fluid balance normalises.
- Phase 2 (weeks 3-6): moderate restriction of 75-100 grams. More vegetables and pulses are introduced. Carb sources are chosen based on fibre content and glycaemic load.
- Phase 3 (weeks 7-10): building up to 100-130 grams of carbs a day. The focus shifts to muscle strength and recovery. Protein intake stays high (1.8-2.0 g/kg).
- Phase 4 (maintenance): determined individually. On average, 130-160 grams of carbs a day, depending on activity level and target weight.
Not sure which phase you're in? The Bioteïne phase test gives you a personalised recommendation in under 2 minutes, based on your current weight, goal and eating pattern. Also have a look at the starter pack if you want to dive straight into a structured approach.
To complement your daily meals, Bioteïne's protein biscuits and protein snacks are designed to see you through in-between moments without blowing your carb budget.
Frequently asked questions
How many carbs a day can you eat to lose weight?
The most effective range for weight loss sits between 50 and 100 grams of carbohydrates a day, combined with a calorie deficit of 300-500 kcal. Below 50 grams is also effective, but harder to sustain long-term and requires more guidance.
Is 100 grams of carbs a day low enough to lose weight?
For most adults, 100 grams a day represents a significant cut compared with the average intake of 220-260 grams. Combined with adequate protein intake and a calorie deficit, this leads to 0.3-0.6 kg of weight loss per week for most people.
What's the difference between low-carb and ketogenic?
Low-carb generally means an intake of 20-100 grams of carbohydrates a day. Ketogenic is a specific version where you stay under 20-25 grams, allowing the body to reach ketosis, a state in which fat becomes the primary fuel source. Ketogenic diets require strict monitoring and aren't suitable for everyone.
Do you lose muscle on a low-carb diet?
That risk exists if you cut carbs without increasing protein intake. With an intake of 1.6-2.2 grams of protein per kg of body weight per day, muscle loss during a calorie deficit is minimal. Strength training 2-3 times a week reinforces this effect further.
Can you eat fruit on a low-carb diet?
Berries are the best choice: strawberries, raspberries and blueberries contain 5-10 grams of carbs per 100 grams. Bananas, grapes and mango contain 15-20 grams per 100 grams and fit less well within a strict plan. Two portions of fruit a day is usually manageable within an intake of 75-100 grams.
How quickly do you see results when cutting carbs?
In the first week, you'll typically lose 1-2 kg, mostly from fluid loss out of glycogen stores. After that, the pace settles to 0.3-0.75 kg per week, depending on your calorie needs, activity level and protein intake. Measurable fat loss becomes visible after 3-4 weeks.
Are carbs different after exercise compared with during the day?
Carbohydrates eaten straight after strength training (within 30-60 minutes) are preferentially used for muscle recovery and glycogen replenishment. This makes the post-workout window a good time for 30-50 grams of carbs, even within a low-carb plan.
How much fibre do you need on a low-carb diet?
The recommendation is 25-30 grams of fibre a day for adults. With a carb intake below 50 grams, this is hard to reach without supplements or targeted products. Chia seeds (34 grams of fibre per 100 grams), flaxseed and vegetables are the most compact sources within a low carb budget.