Carbs are fuel, not fate
Carbohydrates are your body's preferred energy for hard efforts and the brain's staple fuel. They don't make you gain fat by existing — a calorie surplus does that, whatever macro it arrives in. What carbs do decide is how training feels: glycogen-fed sessions are simply better sessions.
How many you need is mostly a function of how much and how hard you move — which is why your plan's diet styles treat carbs as the flexible remainder after protein and the fat floor: active people get to spend more of their budget there, and low-carb or keto styles exist for those who genuinely prefer eating that way. Preference, not magic, is the honest reason to pick one.
Quality: a spectrum, not a sin list
Whole-food carbs (potatoes, rice, oats, fruit, legumes) bring fiber, water, and micronutrients that make them filling per calorie. Refined carbs bring convenience and easy palatability — easier to overeat, not uniquely fattening. A sensible diet leans on the first group and stays relaxed about the second.
Fiber: the underdog
Fiber is the carbohydrate you don't digest — your gut bacteria do, and everything downstream benefits: satiety, digestion, blood lipids, long-term health markers. Most people eat far less than the ~14 g per 1000 kcal that's generally recommended, which is why your plan surfaces a fiber guide and tracks it on every entry. If you improve one "quality" number, make it this one.