carbs

[Tazkia]

How many carbs per is okay to have if you're 30 kgs over weight... which is like 66 lbs overweight, and trying to lose 1 kg a week.

[kudostojen]

Why? Are you on a low carb diet? If so, which one?

It doesn't matter how many carbs you have, what matters is your calories and getting a sufficient amount of protein in your diet.

You can try the 40/40/20 diet. That's 40% protein, 40% carbs and 20% fat. That will make up you daily calories which is something else you'll need to figure out.

You can also try the low carb diet keto. 65% fat, 30% protein and 5% carbs.

google "online calculators" and follow the instructions to get your maintenance cals. Then you subract 200 to 500 cals a day for fat loss. This will give you something to start with.

[man0war]

You have a million other things you could worry about if you want to start losing some weight rather than a specific amount of carbs.

There is no need at all to have a "number of carbs that's okay to eat a day".

You will want to eat around or at least 1 gram of protein per pound of your bodyweight (or your goal weight to be more precise).
Then you want to set a rough number of calories to consume each day ( not going above them will guarantee you keep losing the fat since you're eating less than you need to maintain your weight ).
Once you've got these two things down, you can fill up the rest of your calories for the day (after that protein 'minimum') with carbs and fats as you see fit actually.

Or if you don't have the patience you can just try to eat decent food options, no fast food or snacks, etc... But that's just guessing that you're in a calorie deficit, you can't know for sure if you don't track/weigh/count your calories/meals , at least for a few days so you have an idea of how much you're eating.

Why is it inferior to actually tracking your calories ? Because, and I'll use just one example, it's easy to be fooled by some foods in the amount of calories they carry.

You can cook 150 grams of chicken breast which has about 165-175 calories and 200 grams of mixed veggies ( less than 100 cals for most veggies ). If you use a little oil for thing , like two tablespoons , you're adding another pretty much 'useless 250 calories' to your already nutritious ~250 calorie meal. You could have baked/steamed/grilled/boiled/etc... those foods instead and you could basically eat twice as much or just eat those calories later.

Cheers

[man0war]

Also, with all respect to kudostojen, DON'T worry about macros - the 40/40/20 stuff etc....

Worry about eating at least a gram of protein per pound of your goal weight, figure out your daily calorie needs as she said, and then fill the rest in with carbs and fats in such a way that it's easier for you to keep the diet up. Carbs are generally easily used to give you energy for workouts, when you don't have enough energy you can always eat some more carbs and less fats.

Don't use online calculators, they can't really decide on how much bodyfat you have so they'll just give more or less desirable estimates.
Try to estimate your bodyfat yourself and look up the Katch-McArdle BMR formula and use that.