Nick Bare

So first thing you got to do, find out how many kilograms you weigh.

You can either do the conversion, one kilogram equals 2.2 pounds, or just find an online calculator and conversion and find it that way.

The right amount of carbohydrates for you are going to be based on your activity level and the training volume and more importantly, intensity that you're doing.

So for general fitness, the recommendation typically, you know, these are not hard numbers, but ballparks for general fitness is,

in general health, three to five grams per kilogram of body weight for light activity, which is about one hour training per day.

five to seven grams per kilogram of body weight.

For moderate activity, which is one to three hours of training per day, six to 10 grams per kilogram of body weight.

And for high activity, which is three plus hours of training per day, this would be Ironman training, eight to 12 grams per kilogram of body weight.

As I previously mentioned, when I was training for my Ironman a few months ago, I was training at least three hours a day, six days a week.

And I was consuming anywhere from 700 grams of carbohydrates to over a thousand grams of carbohydrates per day.

but it is required with that level of fitness, of training, intensity, and volume.

So those are some good kind of ballpark numbers.

I have found that most people generally overestimate their carbohydrate intake and underestimate or under report their fat intake.

This is why I think it's really important.

You don't have to track your macros and track your food and track your nutrition every single day.

I definitely don't.

I do every once in a while, but my diet is pretty consistent from day to day.

Dinner is where I have the most variation.

And if we're traveling, there's even more variation.

But I pretty much know on a daily basis how much I'm consuming.