To lose weight by managing carbohydrate intake, most experts recommend consuming between 100 to 150 grams of carbohydrates per day as a safe and effective range for many people

. This amount can be divided evenly throughout the day, for example, 40 to 50 grams per meal, to help maintain energy and satiety

. A low-carb diet typically involves eating fewer than 150 grams of carbs daily, and more restrictive low-carb diets may limit carbs to 50 grams or less per day, which can lead to faster weight loss for some individuals

. Very low-carb diets, such as ketogenic diets, usually restrict carbs to under 50 grams daily

. However, carbohydrate needs vary based on factors like age, sex, activity level, and individual metabolism. Weight loss fundamentally depends on creating a calorie deficit-burning more calories than consumed-regardless of carb intake

. Quality of carbohydrates matters too; focusing on high-fiber, whole-food sources like vegetables, fruits, legumes, and whole grains supports health and sustainable weight loss

. In summary:

• Moderate carb intake for weight loss: 100–150 grams per day, spread throughout meals

• Low-carb intake: Under 150 grams per day; more restrictive diets may go as low as 20–50 grams per day for faster weight loss

• Calorie deficit is key: Weight loss requires burning more calories than consumed, regardless of carb intake

• Focus on quality carbs: Choose whole, fiber-rich foods over refined carbs and sugars

Consulting a healthcare professional or dietitian is recommended to tailor carb intake to your personal needs and health status

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