How many carbs should I eat per meal / per day?

Counting carbs per meal / per day for a diabetic

The number of carbs you should eat per meal or per day depends on your age, weight, activity level, medications, and blood sugar goals.

In general, many adults with diabetes aim for about 45–60 grams of carbohydrates per meal, but this can vary widely. You can add about 15–20 g carbs per snack (if you snack). That usually lands around 130–200 g of carbs per day for many people.

Why we advise that?

To your information, 130 g/day is the minimum that many expert groups consider enough for brain function for most adults.

• Many people with type 2 diabetes do well somewhere between 30–45% of their daily calories from carbs, with the rest from healthy protein and fats.
• However, a personalized carb plan that fits your health needs and lifestyle is the best to choose. For example, some people do better on lower-carb plans (e.g. 90–130 g/day), especially for weight loss and better blood sugar, while others can tolerate more carbs if they’re very active and have good insulin function.

So the best way is to pick a starting range (for example 30–45 g carbs per meal). Track blood sugar before and 2 hours after eating. Adjust with your doctor or dietitian based on your numbers and how you feel.

But, if you want to prevent diabetes

• Here the goal is not zero carbs, but healthy carbs in a healthy amount. So, the best to do is to try to keep carbs around 45–55% of your daily calories, but from good sources: vegetables, fruits (whole, not juice)beans, lentils, chickpeaswhole grains (oats, barley, brown rice, quinoa), nuts & seeds.
• In addition, try to limit: sugar-sweetened drinkssweets, pastries, white bread, white ricelarge portions of pasta, fries, chips. Example for a 2,000 kcal/day person: 45–50% of calories from carbs = 225–250 g carbs/day.

If you’re overweight or at high risk, aiming a bit lower (e.g. 150–200 g/day with lots of fiber) can help with weight and insulin resistance.

What is an insulin-to-carb ratio and how do I use it?

An insulin-to-carb ratio (ICR) tells you how many grams of carbohydrates are covered by one unit of insulin. For example, if your ratio is 1:10, it means you need 1 unit of insulin for every 10 grams of carbs you eat.

To calculate your dose, divide the total grams of carbs in your meal by your ratio (e.g., 60 g ÷ 10 = 6 units of insulin).

Your exact ratio may differ and can change over time, so it should be determined and adjusted with guidance.

Are “sugar-free” foods carb-free?

NO, “sugar-free” foods are not necessarily carb-free. The label usually means the product has no added sugar, but it can still contain starches, sugar alcohols, or other carbohydrates that affect blood sugar.

People with diabetes should check the total carbohydrate content on the nutrition label, not just the sugar amount. Some sugar substitutes have minimal impact on blood sugar, but it’s important to count the remaining carbs when planning meals or calculating insulin.

Can I just use a fixed carb plan (same carbs each meal) instead of counting?

Yes, you can use a fixed carb plan, where you eat roughly the same amount of carbohydrates at each meal instead of counting every gram.

This approach can simplify meal planning and make blood sugar control easier, especially for people on a consistent insulin regimen or those with type 2 diabetes.

It helps maintain predictable blood sugar patterns and can reduce the risk of spikes and drops. However, it may be less flexible than carb counting if your meals or activity levels vary day to day.

Do I count fiber or only net carbs?

When counting carbohydrates, most people with diabetes focus on total carbohydrates, which include sugars, starches, and fiber.

However, since fiber doesn’t significantly raise blood sugar, some people subtract fiber grams—especially if there are 5 or more grams of fiber per serving—to calculate net carbs.

Net carbs represent the amount that actually impacts blood glucose. 

Do I need to weigh my food?

You don’t have to weigh your food forever—but it can be a very useful temporary tool, especially with diabetes or prediabetes.

In the beginning, most people underestimate portions, especially for bread, rice, pasta, fruit and nuts.

Weighing (or measuring with cups/spoons) for a few weeks helps you:

• See what 30 g of bread or 100 g of cooked pasta really looks like
• Understand how many carbs you’re actually eating
• Match insulin or medication more safely (if you use them)

Once your “eye” is trained, you can usually stop weighing and switch to simple visual rules, like:

• The plate method (½ veggies, ¼ protein, ¼ carbs)
• Hand guides (a fist of carbs, a palm of protein, a thumb of fats)

Weighing can be especially helpful if:

• Your blood sugars are very up and down
• You’re trying to lose weight and progress has stalled
• You’re newly diagnosed and learning carb counting

But if weighing makes you stressed, obsessed, or makes eating feel like a math exam, pull back. Aim for consistent portions, healthy choices, and regular movement—those matter more than perfect precision.

• Normal range: A small snack = 15–20 grams carbs.
• High range: Fast-food meals can exceed 80–100 grams carbs, causing large blood sugar spikes.

By tracking carbs, you gain control over your meals, reduce surprises in blood sugar, and make healthier food choices.

Written by Dr.Albana Greca Sejdini, Md, MMedSc       

Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist