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How Many Carbs Do You Burn a Day? Asleep and on the Run
The article estimates carb burning for runners from calorie burn and the share of energy from carbs at each intensity. For a 150-pound man, a rest day burns about 245 grams of carbs, 8 hours of sleep about 45 to 70 grams, an easy mile about 16 grams, a marathon-effort mile about 22 grams, and an interval-effort mile about 27 grams. It suggests eating carbs before runs longer than about an hour, with 50 grams (about 200 calories) taken 30 to 60 minutes before starting.
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