130lbs
70 lbs250 lbs
g/day
80 g/dayThink actual intake, not ideal intake.700 g/day
Use this in practice
- Ask the athlete for their honest average carb intake, not their best day, then compare it to the target midpoint.
- If they are short, assign one or two concrete carb anchors first: bigger lunch, pre-practice snack, and immediate post-practice carbs.
- Use the race-week and double-day settings whenever athletes say they feel flat even though they think they are eating enough.
Get your results emailed + 3 follow-up resources
Daily targets are based on carbohydrate ranges of roughly 3-10 g/kg/day depending on training demand, with higher needs on hard, long, and double days.
Evidence Base
Thomas et al. (2016). J Acad Nutr Diet. Daily carbohydrate needs span about 3-12 g/kg/day depending on exercise intensity, duration, and recovery demands.
Burke et al. (2019). Int J Sport Nutr Exerc Metab. Athletes should match carbohydrate intake to the work required, with higher daily intakes on hard, long, and repeated-session days.