Recommended Daily Calorie and Carbohydrate Intake Duration of Training Recommended Intake One hour daily training at 70% maximal oxygen uptake: 6-7 grams of carbohydrate per kilogram of body weight per day Two to three hours daily training at 70% maximal oxygen uptake or above: 8-10 grams of carbohydrate per kilogram of body weight per day Calculating Recommended Intake Step 1 Determine body weight in kilograms by dividing weight in pounds by 2.2 kilogams Step 2 Determine an estimate of carbohydrate intake by multiplying 6-7 or 8-10 grams of carbohydrate by weight in kilograms Note: It is difficult for females to consume greater than 8 grams of carbohydrate/kilogram of body weight/day because it would be such a large percentage of of their total calorie intake.