How many carbs per day for all ages & gender & pregnancy?
The Dietary Guidelines for Americans suggest that carbohydrates form up 45 to 65 percent of the total calories total daily. So, if you consume 2,000 calories per day, between 900 to 1300 calories should be from the sources of carbohydrates. It means that 225 and 325 grams of carbohydrates you should get each day.
If you simply eliminate the unhealthiest sources of carbs from your diet, such as fortification of wheat and added sugars, you will be good on your way to improving your health. For the individuals who are physically active and want to sustain their weight, a range of 100–150 grams of carbs each day may have some benefits. For those thinking to lose weight rapidly, going less than 50 grams per day under the guidance of a healthcare provider may be helpful.
According to the Acceptable Macronutrient Distribution Range (AMDR) recommendation for carbs for all ages and genders:
Children and infants
Children have the different intake of carbs requirements depending on their age:
- Children 1 to 3 years: 19 grams per day
- Children 4 to 8 years: 25 grams per day
- Females 9 to 18 years: 26 grams per day
- Males 9 to 13 years: 31 grams per day
- Males 14 to 18 years: 38 grams per day
Adults
For most adults, carbohydrates should be around 45 to 65 percent of your total intake of calories. Following are the recommendation of carbohydrates for adults:
- Consuming 100–150 grams per day
This is an optimal carb intake. It may be beneficial for people who are active lean and trying to keep themselves healthy and maintain their weight. You can eat carbs, a few sources are; all vegetables, a moderate quantity of healthy starches such as sweet potatoes, potatoes, and healthier grains such as oats and rice.
- Consuming 50–100 grams per day
This extension may be beneficial if you like to lose weight while having some carb sources in your diet. It may also be helpful to maintain weight if you are sensitive to carbs. Carbs you can consume such as various vegetables, fruits 2-3 pieces each day, and small amounts of starchy carbohydrates.
- Consuming 20–50 grams per day
This is when the low-carb diet has larger effects on metabolism. When consuming less than 50 grams each day, the body went into ketosis, providing energy for the brain through so-called ketone bodies. This is more likely to reduce your appetite and cause weight loss automatically. You should eat foods such as low-carb vegetables, some berries, seeds, avocado, and nuts.
Pregnant women
Recently, it is recommended that pregnant women obtain 50-60% of their calories from carbohydrates. For an 1800 calorie diet, that is 225-270 grams each day or 6 servings per meal. Recommendations for women who are diagnosed with Gestational Diabetes, meaning she is having a difficult time in controlling her blood sugar without the help of exogenous insulin, it is recommended to eat almost 180 g of carbohydrate which is or 4 servings per meal.
https://www.open.edu/openlearncreate/mod/oucontent/view.php?id=316&printable=1
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/children-need-carbohydrates
https://www.sciencedirect.com/topics/food-science/recommended-dietary-allowance