Macro Cheat Sheet: How to Get 30 Grams of Carbs

macro cheat sheet - 30 grams carbs

Believe it or not, there’s people that struggle to get in enough carbs. So today I’m coming in with a carb macro cheat sheet so people can get more tasty carb goodness in their lives!

Carbs are delicious, help fuel us during workouts, can help us build more muscle, help us recover from workouts, and also can support our digestion (via fiber).

Carb needs will vary greatly based on activity levels, but basically the more active you are, the more carbs you will likely need. Most people will likely land within something like 3-5 grams of carbs per kilogram of bodyweight.

For example: 150 lbs / 2.2 = 68 kg = 205-340 grams of carbs per day


Ideas on How to Get 30 Grams of Carbs:

  • 40g Instant Oatmeal: ~28-30g carbs
  • 125g Banana: ~29g carbs
  • 200g Blueberries: ~29g carbs
  • 8 oz Orange Juice: ~26g carbs
  • Baby Food / Fruit Squeeze Packs: ~25-30g carbs
  • 100g Cooked White Rice: ~28g carbs
  • 150g Cooked Sweet Potato: ~31g carbs
  • 110g Alexia French Fries: ~30g carbs
  • 120g Alexia Sweet Potato Fries: ~31g carbs
  • 1 Slice David’s Killer Bread: ~22g carbs
  • 1/2 David’s Killer Bagel: ~25g carbs
  • 2 Frozen Waffles: ~30g carbs
  • 40g Dry Pasta: ~28-30g carbs
  • 40g Breakfast Cereal: ~25-35g carbs
  • 3 Rice Cakes: ~30-35g carbs
  • 40g Gummy Bears: ~32g carbs


Do consider getting a minimum of 25-30 grams of fiber per day, as well as lots of water and fluids. Fiber can help support digestion, heart health, blood sugar regulation, hormone health, and healthy cholesterol levels (:

Where To Go From Here

You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals (:

And we’re always posting workout and nutrition tips on our Paragon Training Methods Instagram page. Follow along for free workouts and more tips to help you look and feel your best!

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