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If you are on a standard 2,000-calorie diet, this means that you should be eating no more than 500 calories from sugar, or 125 grams. Like all carbohydrates, sugar contains 4 calories per gram. The USDA recommendations are lower than the IOM's.
The only way to know for sure the proper amount of carbs you should eat to lose fat is to experiment and find what works best for you. Still, there are some general rules and guidelines that can at least give you a starting point from which to work.n addition, the amount of protein and fat in your diet will also influence the amount of carbs you should be eating per day. Use these are starting points and adjust based on your response: 1  Sedentary individuals with insulin resistance: 50-150 grams per day.