Athlete's Carbohydrate Planner
Calculate your daily carb needs to fuel performance and recovery.
Calculate Your Daily Carb Target
Enter your weight and athlete type to generate a personalized plan.
Your daily carbohydrate target is:
450g
Split into 3 meals and 2 snacks.
3 Main Meals
113g
of carbs per meal
2 Snacks
56g
of carbs per snack
Your 2-Week Game Plan
Fuel for the Work Required
For the next 14 days, your goal is to build your meals and snacks around quality carbohydrate sources to hit your daily target. Use simple carbs before training for quick energy, and complex carbs at other times for sustained fuel.
Simple Carbs
Best for 2-4 hours before or during training. Click for details.
Complex Carbs
Best for meals at all other times. Click for details.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make carbs the easy choice.
Keep a fruit bowl on your counter. Pre-cook a large batch of rice or quinoa and store it at eye-level in the fridge. Keep bananas and rice cakes in your gym bag.
Make it Attractive (Craving)
Reframe Your Mindset: Connect carbs to performance.
Don't think "I have to eat carbs." Think "This is the high-octane fuel that will let me push harder and go longer than my competition."
Make it Easy (Response)
The Two-Minute Rule: Start small.
The habit isn't "eat 100g of carbs." It's "put one sweet potato in the microwave." Or "put a scoop of oats in a bowl." Make the first step take less than two minutes.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't the food. It's the feeling of having that extra gear in the final period or last mile. Connect your carb intake to that feeling of power and endurance.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you feel sluggish or low on energy during workouts... THEN your carb intake might be too low. Try adding an extra serving of simple carbs before your training session.
IF your goal is fat loss and progress has stalled... THEN consider swapping one of your starchy carb servings (like rice or potatoes) for a fibrous carb (like broccoli or leafy greens) at a non-essential meal.
Athlete's Carbohydrate Planner
Calculate your daily carb needs to fuel performance and recovery.
Calculate Your Daily Carb Target
Enter your weight and athlete type to generate a personalized plan.
Your daily carbohydrate target is:
450g
Split into 3 meals and 2 snacks.
3 Main Meals
113g
of carbs per meal
2 Snacks
56g
of carbs per snack
Your 2-Week Game Plan
Fuel for the Work Required
For the next 14 days, your goal is to build your meals and snacks around quality carbohydrate sources to hit your daily target. Use simple carbs before training for quick energy, and complex carbs at other times for sustained fuel.
Simple Carbs
Best for 2-4 hours before or during training. Click for details.
Complex Carbs
Best for meals at all other times. Click for details.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make carbs the easy choice.
Keep a fruit bowl on your counter. Pre-cook a large batch of rice or quinoa and store it at eye-level in the fridge. Keep bananas and rice cakes in your gym bag.
Make it Attractive (Craving)
Reframe Your Mindset: Connect carbs to performance.
Don't think "I have to eat carbs." Think "This is the high-octane fuel that will let me push harder and go longer than my competition."
Make it Easy (Response)
The Two-Minute Rule: Start small.
The habit isn't "eat 100g of carbs." It's "put one sweet potato in the microwave." Or "put a scoop of oats in a bowl." Make the first step take less than two minutes.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't the food. It's the feeling of having that extra gear in the final period or last mile. Connect your carb intake to that feeling of power and endurance.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you feel sluggish or low on energy during workouts... THEN your carb intake might be too low. Try adding an extra serving of simple carbs before your training session.
IF your goal is fat loss and progress has stalled... THEN consider swapping one of your starchy carb servings (like rice or potatoes) for a fibrous carb (like broccoli or leafy greens) at a non-essential meal.