Diet and Nutrition

Recommended Carb Intake for Female Dieters?

06/12/2000

Question:

I run 3 miles a day and lift weights 4 times a week. As a 27 yr. old woman weighing 145lbs, how many carbs should I intake daily to lose weight?

Answer:

Thanks for your question. Since you are doing a significant amount of exercise, you should not be limiting your carbohydrate intake TOO much as carbs are needed for energy. Eating too much of any food (carb, fat or protein) can result in weight gain.
At your current weight and exercise level, your calorie needs for weight reduction would be approximately 1500-1700 per day. Of this total (let`s say 1600), approximately 55% should come from high carbohydrate foods. This would amount to 220 total grams of carbohydrates per day.
Not all carbohydrates are created equal. Foods high in simple (refined) carbohydrates offer lots of sugar and often fat, but few if any nutrients. Foods containing simple carbohydrates include candy, cake, soda and other treats. You should try to limit your intake of simple sugars to 10% per day. This would amount to about 22 grams per day.
Complex carbohydrates give your body energy, but also contain vitamins, minerals and fiber. These include fruits, vegetables, whole grains (oats, rye bread, bran cereal, brown rice) and also pasta.
The number of servings you choose of carbohydrates per day should be based on the Food Guide Pyramid. Typically, active women need about 6-8 servings per day. Two to 3 servings of fruit per day and 3-5 servings of vegetables per day should be plenty for you. Most complex carbohydrates are fairly low calorie.
I hope this information was helpful. Keep up the healthy diet and exercise and Good Luck!

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Response by:

Lisa Cicciarello Andrews, MEd, RD, LD
Adjunct Faculty
University of Cincinnati