1 gram of carbohydrate or protein provides 4 calories, and 1 gram of fat provides 9 calories. When it comes weight loss or gain, what matters most is the total calories.
Carbs should make up the bulk of your caloric intake 45 to 65 percent.
Not all carbs are good on a weight loss diet. You should be filling your diet with healthy, unprocessed carbs such as whole grains, fruits and vegetables, rather than processed carbs like white bread and pasta, sweets and soda. A 2011 study in the "New England Journal of Medicine" found that weight gain was associated with intake of unhealthy carbs and weight loss with eating healthy ones. On a 1,500-calorie diet, 675 to 975 of those calories should come from carbs. That's around 170 to 245 grams daily. The range allows you to create a healthy diet that suits your personal taste.
Again, calories are not the main source of weight gain, folks. So often we all speak of the metabolism of the food we eat into sugar, but when people on here speak of weight suddenly it's all calories. The people who have been studied the longest in the gold standard studies eat a fairly high carbohydrate diet, a moderate amount of protein, and the better kinds of fats. We all know the Mediterranean diet, for example, which has been associated with longer life, better health while alive, and less obesity, yet it's a relatively low protein diet and contains a fair amount of simple carbs. So how many daily carbs are you allowed? As many as your body seems to find suitable, but the majority of your food consumption for optimum health, at least as far as we know now by studying actual humans, should be carbs by far, with vegetables and fruits being the most important, but also grains, especially whole grains. If you are building muscle because you like to be muscular, you need more protein than someone who isn't trying to do that. But that isn't health and a lot of very muscular people are quite overweight -- just go to your local gym and look at all the fat bodybuilders. Diet is simple if you eat by instinct and acculturation; it's very hard if you think about it a lot, like most of life. Somewhere in the middle is probably the best course. But when you ask how many carbs are "allowed," well, this isn't law, it's your life. You get to do whatever you want, and hopefully you'll find the place that makes you the healthiest and happiest in the short and long term.
Thank you for the informative answer ☺️ it is much appreciated .
Professional bodybuilders fall into one category, not two. Steroid users. Yes they have great genetics but gaining muscle while loosing fat is not easy without large doses of drugs. This includes anabolic,hgh, insulin...etc
As far as diet and training is concerned. Cardiovascular is great especially when an individual is weight training. Weight training is the best was to change the way the body metabolites food and burns fat. Powerlifters are not the same animal. There goal is to lift as much as possible. Thus they work the body in a completely different way. They welcome water weight as it aids in strength.
As far as how much carbs one needs on a diet. It all depends on how active an individual is. Don't get enough and your body will use protiens as energy sources and that you don't want. You can tell when this starts to happen as sweat will have an ammonia smell.
The reason weightlifters and bodybuilders consume more protein besides the obvious "it builds muscle" is the body doesn't store protiens like it does carbs.
The problem is everyone jumps on fad diets without understanding nutrition and what the body does with it. Diets really need to be tailored and understood. Most people are to lazy to put in the effort to learn and or prep actual meals. It's easier to eat a garbage lean cuisine or do the stupid shake crap.
It's not easy to get a highair calorie diet with clean foods. Rant over.lol
Experts suggested to take approx 100-150 grams of carbohydrates per day. This is more of a “moderate” carbohydrate intake & very much appropriate for the people who are lean, active and simply trying to stay healthy and maintain their weight.
If you want to improve your health, then choose unprocessed foods such as meats, fish, eggs, vegetables, nuts, healthy fats and full-fat dairy products.
One can also take high quality nutritional supplement in their diet as well. There are many online store like Beeovita, Amazon, Himalaya whose nutritional supplements you can give a try.