Consume 2.3 grams per pound, per day.
High Amount:
Consume 3.6-4.5 grams per pound, per day.
Example:
A woman weighing 150 pounds wants to consume a moderate of carbohydrates.
2.3 x 150 = 345 grams per day
*Workouts that are plyometric, drills, sprints, weight lifting or skill training, and less than one hour of aerobic exercise would be considered moderate in terms of carbohydrates.
Carbohydrates offer 4 calories per gram.