French authorities recommend that healthy adults obtain about 50% of their total energy intake from carbohydrates (range: 40–55%), while significantly limiting their intake of simple sugars.
Recommended carbohydrate intake calculator
Recommended daily carbohydrate intake:
Please note that these values are very general, and do not take into account any particular activity. For example, an endurance athlete, whatever his or her objective (weight gain, weight maintenance or weight loss) may have a much higher daily carbohydrate requirement in the case of a long, intense endurance outing, which is not taken into account here.
Official references (ANSES, PNNS)
ANSES has published a document titled “Carbohydrates and Health: Current Status, Assessment, and Recommendations” and an update to the PNNS guidelines.1 Thesepublic health documents state that carbohydrates should account for 40–55% oftotal energy intake, with a target of around 50% of energy intake for people living in France.
ANSES has also issued a specific opinion onsugars² thatsets numerical limits for daily sugar intake.
How many carbs per day?
For an adult consuming 2,000 kcal/day, 50% of total energy intake amounts to approximately 250 g of carbohydrates per day (1 g = 4 kcal), which translates to a practical range of 200–275 g/day.
This daily intake of carbohydrates is the main source of energy, particularly for the brain (in the form of glucose) and to fuel moderate physical activity, as the body needs it to have enough energy for daily activities.
ANSES states that:
- Total sugar intake (excluding lactose and galactose) should not exceed 100 g per day for adults.
- This amount of sugar includes table sugar (white sugar, sucrose), glucose, fructose, syrups, fruit juices, and various sweetened products.
In practice, 100 grams of sugar is equivalent to about 20 standard sugar cubes, a quantity that is easily exceeded when consuming sugary drinks and highly processed foods.
In Technical Opinion NUT2012SA0186, ANSES also discussesadded sugars(which are similar to the WHO’s concept of “free sugars”) and aligns with international thresholds:
- Recommandation forte OMS : sucres libres < 10% de l’apport énergétique total, soit ≈ 50 g/j pour 2 000 kcal.
- Recommandation additionnelle OMS : idéalement < 5% de l’AET, soit ≈ 25 g/j pour 2 000 kcal.
ANSES converts these percentages into grams for France (based on energy intake of 2,100 kcal for women and 2,600 kcal for men): approximately52.5–65 g/day of added sugarsfor the 10% threshold and26–32.5 g/dayfor the 5% threshold.
High-quality sugar-free proteins
- Cold microfiltration
- Optimal digestibility
- Unsweetened flavor
- Without performance-enhancing substances
- Gluten-free
Carbohydrate quality, glycemic index, and blood sugar spikes
The recommendations emphasize the importance of thequalityof carbohydrates, not just the quantity.
Carbohydrates with a low or moderate glycemic index (whole grains, legumes, sweet potatoes, and most whole fruits) help maintain stable blood sugar levels and prevent blood sugar spikes.
Conversely, foods with a high glycemic index (sugary drinks, fruit juices, white sugar, refined foods, and certain potato-based products) cause blood glucose levels to rise rapidly, which can lead to weight gain, increased body fat, and, in the long term, type 2 diabetes.
Reducing your intake of free sugars and highly processed foods is a key strategy for preventing and managing diabetes, as well as for addressing the impact of carbohydrates on overall health.
Weight loss, low-carb and ketogenic diets
When it comes to weight loss, the key factor is still total calorie intake: a moderate calorie deficit is necessary, regardless of the percentage of carbohydrates.
For adults following a 2,000-calorie diet, the recommended daily carbohydrate intake for weight loss is typically between 150 and 230 grams, with an emphasis on increasing protein and fiber intake; however, these low-carbohydrate diets must remain balanced.
Les régimes low carb ou régime cétogène (très pauvre en glucides, typiquement < 50 g/j pour atteindre l’état de cétose) ne font pas partie des repères standard du PNNS, mais sont utilisés en pratique clinique dans des situations particulières (ex. certains cas d’épilepsie, parfois gestion du diabète).
They may help with fat loss in some people, but require monitoring by a healthcare professional to prevent deficiencies, digestive problems, or lipid imbalances.
Carbohydrates, Physical Activity, and Performance
In an athlete's diet, carbohydrates are the primary source of energy during moderate- to high-intensity exercise.
Carbohydrate requirements for athletes vary depending on the level of physical activity and body weight (for example, 3–7 g/kg/day according to various international guidelines), in order to optimize carbohydrate intake and performance and replenish glycogen stores.
A breakfast or pre-workout meal containing complex carbohydrates (e.g., oatmeal, sweet potato) helps prevent blood sugar spikes while providing a good source of energy.
Endurance drink
- Performance during exercise
- 40 to 60 g of carbohydrates/hour
- Gluten-free
Precautions and Individualization
ANSES reports emphasize that carbohydrate intake should be tailored to energy needs, physical activity level, body weight, metabolic health (carbohydrates and diabetes), and specific goals (weight loss, weight maintenance, or performance).
For specific conditions (type 2 diabetes, the ketogenic diet, metabolic disorders), it is recommended that you consult a healthcare professional (doctor, pharmacist, dietitian) to calculate your carbohydrate needs and adjust your diet safely.
