Daily Carbs Intake Calculator - How Many Carbohydrates Do You Need?

Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

• Carbohydrates are the body’s main source of fuel.
  
  
• Carbohydrates are easily used by the body for energy.
  
  
• All of the tissues and cells in our body can use glucose for energy.
  
  
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
  
  
• Carbohydrates can be stored in the muscles and liver and later used for energy.
  
  
• Carbohydrates are important in intestinal health and waste elimination.
  
  
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.