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Balancing Your Plate: A Guide to Daily Carb Intake for Weight Loss, Maintenance, and Athletes


Navigating the world of nutrition and understanding how to fuel your body properly can often feel like learning a foreign language. One of the most commonly debated topics is carbohydrates – how much should we consume, and when should we consume them? Regardless of whether you're aiming to shed some pounds, maintain your current physique, or maximise your athletic performance, carbohydrates play a crucial role in your journey. Hopefully this guide will help you understand how to tailor your carb intake according to your individual needs, lifestyle, and fitness goals.

Carb intake for weight loss

Section 1: Personalizing Carb Intake – No 'One Size Fits All'

The journey to nutritional balance starts with understanding that carbohydrate intake should be as unique as you are. This means that you'll need to take your goals, activity levels, and personal preferences into account when planning your carb intake.

  • For weight loss aspirants: If your primary goal is to shed fat, consider opting for a low-carb intake between 50 and 130 grams per day. This approach helps suppress hunger and enhances insulin sensitivity, promoting weight loss. If you're actively engaging in intense workout sessions, like weight training four to five days a week, aim for the higher end of the spectrum on training days and the lower end on rest days.

  • For those in maintenance mode: Maintaining weight requires a different strategy. If you're involved in intense anaerobic workouts, your body needs more fuel on training days. In this case, aim for a carb intake between 2-3 grams per kilogram of your body weight.

  • For the athletes among us: Strength and power athletes who heavily rely on the glycolytic energy system for quick, intense bursts of energy should consider consuming approximately 3g/kg bodyweight of carbs on training days. This ensures glycogen – the stored form of energy in our muscles – is adequately replenished, supporting performance and recovery.

Section 2: Kickstart Your Day with Protein – The Breakfast of Champions

They say breakfast is the most important meal of the day, and there's a lot of truth to that. Starting your day with a high-protein, lower-carb breakfast can provide several benefits for weight management and overall health and anyone that has attended our weight loss camp in Sweden will remember the high protein delicious breakfasts we eat.

  • For weight loss seekers and maintainers: A protein-rich breakfast helps curb hunger throughout the day and increases the chances that the carbs you consume later will be stored as glycogen, your body's storage form of glucose, rather than as fat. This strategy can be a game-changer in your weight management journey.

  • For athletes: Athletes or highly active individuals who need their glycogen stores topped off for an upcoming workout can benefit from adding complex carbs to their breakfast, alongside protein to help moderate blood sugar levels. This combination provides steady energy and supports muscle recovery and growth.

Section 3: Timing is Key – Carbs Post-Workout and at Dinner

When it comes to carbs, not just the quantity, but the timing can also significantly impact their benefits on your body.

  • For those aiming to lose or maintain weight: It's advisable to split your daily carb intake, consuming at least half of your carbs post-workout and the remaining at dinner. Alternatively, you can consume all your carbs after training, pairing them with protein to slow digestion and support muscle recovery.

  • For athletes: Consuming carbs at dinner can promote deeper, more restful sleep and improve recovery – a crucial aspect for any athlete. They also aid in maintaining hydration levels, further supporting overall performance and wellbeing.

Section 4: Quality Over Quantity – The War Against Processed Carbs

While managing the quantity of carbs is essential, equally important is choosing quality carbs that are packed with nutrients and fiber.

  • For weight loss and maintenance: Emphasize fibrous carbs in your meals, especially nutrient-dense options such as green vegetables and dark-colored fruits. They are low in calories and highly satiating. On your training days, you can also add starches and higher-carb plants to fuel your workouts.

  • For athletes: As an athlete, your body needs a larger energy supply. Whole carbs from vegetables, fruits, and non-wheat grains can provide sustained energy. Post-workout, consider quicker absorbing carb sources like fruit juice or carb powders to replenish energy stores rapidly and aid recovery.

Section 5: Count Your Macros, but Don't Forget Your Overall Calorie Intake

While we've put a lot of focus on carbohydrates, it's crucial to remember that they're just one part of the larger nutrition puzzle. Your overall caloric intake still matters.

  • For weight loss: While low-carb diets can be inherently hunger-reducing, especially when high in protein, it's crucial not to restrict your calories too severely for extended periods. This can slow down your metabolism and make it harder to lose weight over time, a calorie deficit of 300 to 500 calories per day will see steady weight loss results.

  • For maintenance: People on low-carb diets often report feeling a lack of energy if they're not consuming enough overall calories. Make sure you're eating enough to fuel your workouts and daily activities.

  • For athletes: It may sometimes feel like you can never get enough calories, especially during high-intensity training periods. However, when training volume is reduced, avoid overshooting calories to prevent unwanted weight gain and performance drop-offs especially on rest days.


Carbohydrates play a vital role in our overall health and fitness, but understanding how to manage carb intake to align with our personal goals can be a complex task. Remember, the goal is not to eliminate carbs from your diet but to personalize your carb intake according to your needs. Whether you're aiming to lose weight, maintain your current physique, or striving to optimize your athletic performance, managing carbs wisely can be your key to success.

If you ever get the chance to attend one of the Rising Dragon School fitness retreats or specialised weight loss programs you will learn first hand from us how to eat a balanced and nutritious diet to meet your goals and lifestyle needs. Happy Balancing!


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