My clients are always asking me for actual carb intakes per day, so here is a guide to follow:
300 grams per day: on course to obesity
200-300 steady weight gain
150-200 initial stages of weight gain depending on activity levels
100-150 bodyweight maintenance
50-100 steady weight loss
0-50 aggressive fat burning
Keep in mind that these are approximate values and can vary depending on how well your body tolerates carbs.  To effectively burn fat keep your carbs between 50-100 grams per day.

Stay lean!

You already know that eating protein is necessary for successful weight loss.  But you may be asking...how much protein do you need to eat?   The amount varies with each individual according to your size and activity level.  But, if you're active you should be eating about 0.8 -1 gram of protein for each pound of lean body weight.

If your body fat percentage is 25% then calculate 25% of your weight (25% of 120 pounds) is 30 pounds, so you have 30 pounds of fat in your body.  This means your lean bodyweight is 120 - 30 =90 pounds and your protein intake should be approximately 90 grams per day.

Eating the right amount of protein will ensure that your body builds lean muscle while burning off unwanted fat!

Stay lean,

Marcia