Carbohydrates are your body's main and preferred source of energy, the fuel that powers your brain, muscles, and everyday activity. Unlike protein, this isn't a page about getting enough, since almost nobody struggles to. With carbs the thing that matters isn't the amount, it's the type.
Carbs aren't "good" or "bad" in themselves; the source is what matters. Simple carbs release their energy quickly, which makes them useful as fast fuel, the reason an athlete reaches for a date or a banana before or during exercise. Complex carbs, found in whole grains, legumes, and vegetables, release energy more slowly and come packaged with fiber, giving you a steadier, longer burn. Both have a place.
Where it does matter is with refined and processed carbs, the ones stripped of their fiber and nutrients, like white bread, sugary drinks, sweets, and packaged snacks. Because they hit fast and carry little else, a diet leaning heavily on them is associated with quick blood-sugar spikes followed by crashes, which can leave you hungry again sooner and, over time, is linked to less stable energy and weight gain. That's the honest concern, and it's about refined sources specifically, not carbs as a whole.
The takeaway isn't to cut carbs, it's to shift the balance toward whole, fiber-rich sources most of the time, while using quicker ones where they help, like around training. Good everyday sources include oats, whole grains, lentils, and fruit.
Carbs are a normal, needed energy source, so this isn't an argument for low-carb eating, it's about better carbs. That said, if you've chosen the keto split in the app, carbs are intentionally kept low there as part of how that approach works. How carbohydrates fit your own day depends on your goal and chosen macro split, which you can set freely, with a target tailored to you available through Pro.