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)