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The amount of carbohydrates you should consume when trying to lose weight can depend on several factors, including your age, gender, activity level, and overall health goals. Typically, a moderate carbohydrate intake could range from 100 to 150 grams per day for weight loss while ensuring you’re not feeling deprived of energy. If you’re engaging in regular, intense workouts, you might need to adjust up slightly to fuel your activity adequately. Restricting carbs to around 50 grams a day, as you tried, is considered a very low-carb or ketogenic approach, which isn’t suitable for everyone and can make you feel fatigued if it’s a drastic change from your regular diet.

Instead of focusing solely on reducing carbohydrates, try to pay attention to the quality of carbs you’re consuming. Whole grains, fruits, vegetables, and legumes provide essential nutrients and should be part of a balanced diet. It’s key to pair your carbs with proteins and healthy fats, which can help you feel fuller longer and maintain muscle mass.

Listening to your body is crucial. If you find yourself cranky or lacking energy, it could be a sign that your carb intake is too low. Additionally, tracking how your body responds to different macronutrient changes over time can guide adjustments. There’s no one-size-fits-all formula, and what works for one person might not be suitable for another because of these individual differences. If confusion persists, consulting with a dietitian or nutritionist can offer personalized guidance tailored to your unique needs and lifestyle—considering they can help to devise a practical eating plan that aligns with your fitness goals and nutritional needs.