# How to work out the carb intake

By Aadam | November 3, 2019

#### Training days:

1) First work out the calories in protein and fats:

Protein: 150 x 4 (because there are four calories in 1 gram of protein) = 600 calories

Fat: 60 x 9 (because there are nine calories in 1 gram of fat) = 540 calories

2) Then add the protein and fat calories

600 (calories from protein) + 540 (calories from fat) = 1140 calories

3) Then deduct this number from the total training day calories

2400 (total training day calories) – 1140 (protein and fat calories) = 1260

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

1260/4 = 315 grams of carbs

#### Rest days:

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

2400 (training day calories) – 1600 (rest day calories) = 800

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

800/4 = 200g carbs

3) Lastly, subtract training day carbs from this number

315 (training day carbs) – 200 = 115g (this is her rest day carb intake)