OK listening to the fairly recent podcast episode with Dr. Kyle Pfaffenbach, I think I had the following takeaways:
around 1g/kg bodyweight fat daily
esp if you’re trying to lose a little weight, something approaching 2g/kg protein (let’s say 1.9).
I’m 49 yo 6’1" male weight about 180lbs doing a low volume plan (with new custom plan 3 days “hard” intervals per week + 1 day endurance). I have a few runs (easy, between 1 hour and 1.5) and a few weight training sessions. Nothing crazy just trying to maintain / build a little muscle / resiliency in the body. FTP 224. Nice and weak and slow 
.
Doing the math, those g/kg rec’s would put me at roughly 1345 calories per day. How should I think about carbs per day (NOT intra-workout; I think I have an ok handle on that for now) to make up the rest of the day’s calories and still try to lose a bit of weight? Gradual, no hurry, etc. but I don’t think I have a good handle on what my base calories are, so it’s hard for me to guesstimate. I do track calorie intake so I suppose the simple answer is track it and see what happens? I don’t obsess over weight or calories, it’s kind of fun for me to geek out on. But I’m wondering what a way to estimate a reasonable number of daily carbs would be to fuel the workload, assuming good intra-exercise fueling?
Appreciate any thoughts!
Jon
I don’t count non workout carbs. I go by how I feel day to day. I feel better if I get more carbs from veggies rather than fruit. If feeling a bit sluggish (out of balance) I will eat a few higher carb fruits for that extra boost.
I use the following charts
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