# How to work out the carb intake

By Aadam | November 3, 2019

#### Training days:

1) Work out the calories in protein and fats:

Protein: 175 x 4 (because there are four calories in 1 gram of protein) = 700 calories

Fat: 70 x 9 (because there are nine calories in 1 gram of fat) = 630 calories

2) Add the protein and fat calories:

700 (calories from protein) + 630 (calories from fat) = 1330 calories

3) Deduct this number from the total training day calories

3000 (total training day calories) – 1330 (protein and fat calories) = 1670

4) Then divide this number by four (because there are four calories in 1 gram of carbs)

1670/4 = 417.5 grams of carbs (I rounded up to 420g).

#### • Rest days:

1) subtract the training day calories from the rest day calories

3000 (training day calories) – 2000 (rest day calories) = 1000

2) Then divide by four (remember, four calories in 1 gram of carbs)

1000/4 = 250g carbs

3) Lastly, subtract training day carbs from this number

420 (training day carbs) – 250 = 170g (this is his rest day carb intake)