Macro's and exercise

seampl

Hi there,

I was wondering how I could adjust my macro's after exercise. My daily carb goal is 188 grams for instance, but when I went on a 4 hour cycling ride, I've burnt approximately 60 carbs per hour, thus this goal is not adequate anymore. I don't know the exact numbers so it would be great if this could also be calculated accordingly. Anyone knows anything to get this done or do this yourself?

Karen_Cronometer

Hi seampl,

One option you could check out is setting up your Macronutrient Targets using Macro Ratios. This will take into account how many calories you have burned for the day when calculating your macro targets.

Log your exercises to you diary, and this will increase your energy target; then your macros will increase based on your selected ratio of protein, fat and carbs.