Calculate your needed carbohydrate intake based on activity level. Use one of the
equations below.
a Light to moderate training: 5-7g/kg or 2.3-3.2 g/lb
b. Heavy training load or high intensity: 7-10 g/kg or 3.2-4.5 g/lb
c. Extreme training and high intensity races: 10-12 g/kg or 4.5-5.5 g/lb