How many grams of carbs do I need daily as a runner?

Female.5'8''.16 years old.Went from 151 lbs in early April 2013 134 lbs currently. My goal weight is 125 lbs. I have lost the 17 from counting calories and running for cross country summer training. I should probably start counting my macros now... and I'm so confused. How many grams of carbs should I be consuming every day to lose weight but to keep up with my training? I run anywhere from 20-25 miles a week. Usually 4 or 5 miles every time I lace up. I'm vegetarian so I really gotta watxc my carbs. I typically get most of them from fruit.Bonus: What about grams of protein and fat daily?

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Hello.The way most people calculate their carb intake is by first calculating their protein and fat in take.So we start out with your maintenance calories (i.e. what you should eat if you want to maintain weight)I used: http://iifym.com/iifym-calculator/Not counting runs you TDEE is about 2000 calories.Eating that amount per day and running how much you run will achieve a healthy weight loss rate.Now onto your macrosWith training you should eat at least 1g of protein per pound of body weight per day and 0.45g of fat per the same.That adds up to roughly 151g of protein and 70g of fat. That's 600 calories and 630 calories give or take, leaving you with 800 calories to eat per day.Fill the rest as you wish, but due to you being a vegeterian, it may be hard to fill it with protein, so let's just fill it with carbs.800 calories of carbs = 200g of carbs which is a good rate. I would personally eat even a little more, especially 30min before runs (as runs at a caloric deficit will reduce fat and muscle. So eat an apple or two before you run to bring that carb number to 230-260g of carbs per day.