The Recommended Carbohydrate Intake For A 1500 Calorie Diet

Carbohydrates are the body's primary source of energy, and your body needs more of this nutrient than any other dietary substance. The Food and Nutrition Board of the Institute of Medicine (IOM) maintains acceptable macronutrient distribution ranges for all nutrients. The USDA estimates that 1,500 calories is insufficient to meet the energy requirements of anyone over the age of 14, regardless of physical activity level. While a 1,500-calorie diet is somewhat on the low side, carbohydrates should still represent a sufficient portion of this diet.

Total Carbohydrates

According to the IOM, carbohydrates should account for about 45 to 65 percent of your total calories, regardless of caloric intake. If you consume a 1,500-calorie diet, you need about 675 to 975 calories from carbohydrates, or about 170 to 245 g, per day. The IOM has not identified an upper limit for carbohydrate intake at which adverse health effects occur, although low-carbohydrate diets may result in a state of ketosis, or a high level of ketones, which may place stress on your kidneys.

Starch

Starches, or complex carbohydrates, are molecules that consist of multiple saccharides linked together. Because of their more complex chemical structure, they break down more slowly and cause a more gradual increase in blood glucose levels. About 50 percent of your total calories, and the majority of your carbohydrate calories, should come from complex carbohydrates. If you consume a 1,500-calorie diet, 750 should come from complex sources. Whole grain products, bran, rice and vegetables are examples of starches.

Sugar

Sugars, or simple carbohydrates, consist of one or two saccharides. These carbohydrates enter the bloodstream quickly and cause a more undulating effect on your blood glucose levels. You should generally try to limit your sugar intake as much as possible, and the IOM recommends consuming less than 25 percent of your total calories from these carbohydrates -- so a 1,500-calorie diet should contain less than 375 from sugars. The American Heart Association advises men and women consume less than 150 and 100 calories, respectively, from added sugars each day.

Fiber

Fiber is similar to starches in that it is a polysaccharide and is a member of the carbohydrate family. The body cannot digest fiber, however, and it has a cleansing effect on the colon as it passes through the digestive system. Fiber can help regulate healthy blood glucose levels and reduce the risk of diabetes, reduce unhealthy blood cholesterol and reduce the risk of cardiovascular disease; it may also protect against colon cancer. The IOM does not base fiber intake on total caloric consumption but provides a recommended dietary allowance for this nutrient. The RDA for male adults between 19 and 50 is 38 g of fiber a day; women between 19 and 50 should consume 25 to 26 g each day.