Between 45 and 65 percent of your total calories should come from carbohydrate. Carbohydrate is the body's main fuel source and should therefore make up the majority of your daily energy intake, mainly in the form of whole grains, vegetables, legumes and some fruit. Exactly how many carbohydrates you need depends on a number of factors which include:

Factors that influence your recommended carbohydrate intake include:

• Body weight: More specifically, the amount of muscle. The greater your muscle mass, the more carbohydrates you need.

• Gender: Males generally require more carbohydrates because of their greater muscle mass.

• Training level: Elite athletes will have greater needs than a recreational athlete who goes to the gym three times a week. The more active you are, the more carbohydrates you will need.

• Type of sport: Endurance-type sports, such as long distance running, require more carbohydrates than “short-energy burst”’ sports, such as a 100 meter sprint. Any aerobic sport also requires substantial stores of carbohydrates.

• Diabetes: Although most people with diabetes can include a moderate amount of carbohydrates in their diet, individual health will affect particular dietary needs.

• Carbohydrate-sensitivity, grain allergies, digestive disorders: If you have any of these conditions, you may only be able to include a gradual and moderate amount of selective carbohydrates in your diet.

* You should discuss your recommended calorie and carbohydrate intake with your doctor or dietitian.