Macro Cheat Sheet: How to Get 40g of Carbs

40g of Carbs Per Day

Don’t want to weigh and measure your food / don’t want to use a food tracking app to log and record your food? Here’s a little breakdown to make hitting your carbohydrate goals as easy as humanly possible. Pick a few bullet points from the list and ride the laziness train into the sunset (no tracking app required).

3 items = 120g carbs
4 items = 160g carbs
5 items = 200g carbs
6 items = 240g carbs
7 items = 280g carbs
8 items = 320g carbs
9 items = 360g carbs
10 items = 400g carbs

Carbs are delicious, help fuel workouts, support recovery, and can support digestion (due to their fiber content).  Carbohydrates are also important for thyroid and hormone health. For example, insulin and carbohydrates stimulate the conversation of T4 thyroid hormone to active T3 thyroid hormone. If you love being active and enjoy high-intensity exercise (like HIIT, Spin, CrossFit, Weightlifting, Orange Theory), it’s SO important to eat enough carbs to support your exercise, lifestyle, and activity so you can look and feel damn good! 

I love seeing clients consume a fruit and vegetable at every meal, if possible. The more colorful and varied your diet is, the better! I personally love to see active menstruating individuals eating no less than ~150-180g of carbs a day. Low carb eating can often be a contributing factor to thyroid and menstrual cycle problems, so this is important to keep in mind if we’re not feeling particularly great or this is something we’re struggling with. How many carbs you can tolerate in a day is going to vary greatly depending on your activity levels, your workouts, your digestion, etc. But in general, the more active we are, the more carbs we likely need.

Keep in mind that gluten can be a cause of GI distress and digestive woes  for some individuals, so don’t be afraid to dabble with going gluten-free to see if you feel any better and notice a difference in digestion.