Which of the following is the correct carbohydrate intake for the general population?

• A. 2-3 g/kg BW/day
• B. 3-5 g/kg BW/day
• C. 7-9 g/kg BW/day
• D. 5-7 g/kg BW/day

Answer: (D)

Carbohydrate needs scale with both body weight and activity level, so nutrition guidelines use grams per kilogram of body mass. For most adults who aren’t endurance athletes, a middle range around five to seven grams per kilogram per day provides enough energy to fuel daily activities and typical training without overloading with carbohydrates. The lower end, three to five g/kg, fits those who are largely sedentary, while the higher end, seven to ten g/kg, is more appropriate for sustained, high-volume training or competition.

So, five to seven g/kg/day sits in the range that matches the generalized needs of the typical population. For example, a person weighing 60 kg would aim for about 300 to 420 g of carbohydrate daily, which translates to roughly 1,200 to 1,680 kcal from carbs and fits into a balanced daily energy plan when paired with fats, proteins, and fiber.