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For some time I have been writing about the benefits of going to a primal (low carb, medium protein and high healthy fat) diet and the benefits to your body over the standard modern high carbohydrate diet.
But how much is low carb? I hear you say.
Great question.
In week two of my coaching program I give all my clients an information sheet that includes a diagram titled “Primal Blueprint Carbohydrate Curve”, see image below.
This shows what happens to our bodies when different amounts of carbohydrates are eaten each day.
carbohydrate curve
For example a typical day for me the total amount of carbohydrate (in grams) that I eat from all foods, in one day is between 100 – 150 grams, hence I am in the “Effortless Weight Maintenance” range.
This is the range you should aim for each day if you want to keep the same weight. If you are a high level exerciser you will need to eat more carbo’s.
If you want to lose weight, you need to reduce your carb intake to the 50 – 100 gram per day range.
My carbohydrate consumption for a typical day
This is all good but how do you measure the amount of carbohydrate in your food?
Well, there are several way to do this. But for me I find the easiest way is to use an online calculator, like
To do this…
fitday com steps 1
Create an account to join (joining is free).
fitday com steps 2
Now login to your new account.
fitday com steps 3
Your dashboard opens.
fitday com steps 4
Go to “Log” > “Food” tab.
fitday com steps 5
Input every food and drink you eat for a typical day into the search box and click on “+”.
As this is an American website some of the food options are not the same as we have here in Australia, but do your best to find one that is close to the food type and size/weight you are looking for.
fitday com steps 6
Once you have added all meals the website automatically prepares a summary total of all foods you have entered for the day, including a breakup of calories, fat,  protein and carbohydrate. In this particular instance we are most interested in the carbohydrate total.
The example below is a summary for one of my clients.
fitday com steps 7
Now compare the result against the “Primal Blueprint Carbohydrate Curve” diagram and see where you sit for a day….you maybe surprised.
Now you can use this to see where you sit on the carbo scale.
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I am Rod Bucton. This is Sports Adventure
I help busy parents get fit, lean and get out and play.
To apply for a free coaching call visit
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