top of page

The Carb Code: Tailoring Your Intake Based On Body Fat

Welcome to a transformative approach in understanding carbohydrates.

Commonly seen as either a dietary villain or a vital nutrient, carbohydrates have always been a subject of debate.

But what if the secret to mastering your carb intake lies within your own body, specifically your body fat percentage? This article explores the nuanced relationship between your body fat and how you should approach carbohydrates for optimal health and energy.

Unraveling the Role of Carbs

Carbohydrates, the body's primary energy source, are more than just fuel. They are crucial for brain function, digestive health, and even influence mood and sleep. However, carbs have been misunderstood.

They aren't inherently 'bad' or 'good'; their impact depends on various factors, including how much and what types you consume.

Body Fat - More Than Just Stored Energy

Your body fat percentage isn't just a number on a scale; it's a key indicator of your metabolic health. Body fat acts as an energy reserve, but it also plays a role in hormone regulation and cellular function.

The higher your body fat percentage, the more your body can rely on these stores for energy, reducing the necessity for external carb sources.

Higher Body Fat? Here's Your Carb Strategy

For those with a higher body fat percentage, it's about smart carb management, not elimination.

Reduce carb intake outside workout times, focusing on nutrient-rich, low-glycemic carbs like leafy greens and whole grains when you do eat them. Pre and post-workout, include moderate amounts of healthy carbs to support your exercise regime.

Leaner Bodies and Carbs - A Different Approach

If you're leaner, your body may require more carbs. Carbohydrates fuel your workouts and aid in recovery and muscle growth.

Include a variety of healthy carbs like fruits, legumes, and whole grains throughout the day to maintain energy levels and muscle glycogen stores.

Backed by Science

Research underscores the importance of personalising carb intake. Studies show that individuals respond differently to carbs based on their body composition.

For example, a study in the 'Journal of Personalised Nutrition' demonstrated that individuals with higher body fat percentages showed better metabolic responses when they reduced carb intake, whereas leaner subjects benefited from a higher carb diet.


Carbohydrates are not a one-size-fits-all nutrient. Your body fat percentage can guide you in determining how many carbs you should consume. This approach is about understanding and working with your body, not against it.

You don’t need to cut carbs out to lose body fat but reducing them and adjusting when you eat them will optimise your fat loss journey if you have higher body fat levels.

Interested in working with me to tailor your diet to your body's needs?

Jump on a call and lets talk, or send me a message, and let's continue this conversation about smart, personalised nutrition.

Rowan Tissera | Renowned Life Coach & Celebrity Trainer

Rowan Tissera combines a decade of expertise as a certified life coach and celebrity trainer, offering transformative coaching and fitness programs. Known for his holistic approach to mental and physical well-being, he empowers clients, including high-profile celebrities, to achieve their best selves.

His tailored programs blend life coaching with elite fitness training, ensuring a balanced journey to success. Connect with Rowan for life-changing insights and fitness excellence.

116 views0 comments


bottom of page