Carb Planner
Calculate your daily carbohydrate needs to fuel performance and maximize recovery using evidence-based ratios.
Step 1: Calculate Target
Enter your weight and primary athletic style to generate your baseline.
Daily Carbohydrate Target
--g
Split evenly across 3 meals and 2 snacks.
3 Main Meals
--g
of carbs per meal
2 Snacks
--g
of carbs per snack
Your 2-Week Game Plan
Fuel for the Work Required
For the next 14 days, build your meals and snacks around quality carbohydrate sources. Use simple carbs before training for quick energy, and complex carbs at other times for sustained fuel.
Simple Carbs
2-4 hrs pre-workout. Click for visual sizing.
Complex Carbs
Best for all other meals. Click for visual sizing.
Habit Builder Framework
1. Make it Obvious (Cue)
Environment Design: Make carbs the easy choice. Keep a fruit bowl out. Pre-cook rice/quinoa and store at eye-level.
2. Make it Attractive (Craving)
Reframe: Connect carbs to performance. This is high-octane fuel to let you push harder than the competition.
3. Make it Easy (Response)
2-Minute Rule: The habit isn't "eat 100g carbs." It's "put a sweet potato in the microwave." Start small.
4. Make it Satisfying (Reward)
Focus: The reward is having that extra gear in the final period. Connect intake to the feeling of power.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF SLUGGISH: Your intake might be too low. Add an extra serving of simple carbs pre-training.
IF FAT LOSS STALLS: Swap one starchy carb serving (rice/potatoes) for a fibrous carb (broccoli/greens) at a non-essential meal.
This information is for educational purposes only and does not constitute medical advice or a professional dietary prescription.
Item
Carb Planner
Calculate your daily carbohydrate needs to fuel performance and maximize recovery using evidence-based ratios.
Step 1: Calculate Target
Enter your weight and primary athletic style to generate your baseline.
Daily Carbohydrate Target
--g
Split evenly across 3 meals and 2 snacks.
3 Main Meals
--g
of carbs per meal
2 Snacks
--g
of carbs per snack
Your 2-Week Game Plan
Fuel for the Work Required
For the next 14 days, build your meals and snacks around quality carbohydrate sources. Use simple carbs before training for quick energy, and complex carbs at other times for sustained fuel.
Simple Carbs
2-4 hrs pre-workout. Click for visual sizing.
Complex Carbs
Best for all other meals. Click for visual sizing.
Habit Builder Framework
1. Make it Obvious (Cue)
Environment Design: Make carbs the easy choice. Keep a fruit bowl out. Pre-cook rice/quinoa and store at eye-level.
2. Make it Attractive (Craving)
Reframe: Connect carbs to performance. This is high-octane fuel to let you push harder than the competition.
3. Make it Easy (Response)
2-Minute Rule: The habit isn't "eat 100g carbs." It's "put a sweet potato in the microwave." Start small.
4. Make it Satisfying (Reward)
Focus: The reward is having that extra gear in the final period. Connect intake to the feeling of power.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF SLUGGISH: Your intake might be too low. Add an extra serving of simple carbs pre-training.
IF FAT LOSS STALLS: Swap one starchy carb serving (rice/potatoes) for a fibrous carb (broccoli/greens) at a non-essential meal.
This information is for educational purposes only and does not constitute medical advice or a professional dietary prescription.