1 = 4 : Glycogen X

Plus 4

When you eat carbohydrates, they’re broken down into glucose, which the body uses for energy. Excess glucose is converted to glycogen and stored primarily in the liver and skeletal muscles. Glycogen binds water — roughly 3 to 4 grams of water for every gram of glycogen — so the mass of stored glycogen plus its associated water is substantially greater than the dry glycogen alone.

Typical glycogen storage capacity:

• Liver: about 80–120 grams of glycogen (varies by person, fasting state, and liver size).

• Muscle: about 300–600 grams of glycogen total (varies by muscle mass, fitness level, and carbohydrate intake).

Combined average storage range: about 400–700 grams of glycogen in the body.

Accounting for bound water (using a conservative 3–4 g water per 1 g glycogen):

• At 3 g water per g glycogen: 400 g glycogen × (1 + 3) = 1,600 g total mass; 700 g × (1 + 3) = 2,800 g total mass.

• At 4 g water per g glycogen: 400 g × (1 + 4) = 2,000 g total mass; 700 g × (1 + 4) = 3,500 g total mass.

So, the total weight added by full glycogen stores plus associated water is approximately:

• Lower estimate: ~1.6 kg (1,600 g)

• Upper estimate: ~3.5 kg (3,500 g)

Practical implications:

• Short-term weight gain after increasing carbohydrate intake is largely due to glycogen plus water, not fat accumulation.

• Conversely, rapid short-term weight loss from low-carb diets or fasting is often due to glycogen depletion and the release of bound water.

• Individual values vary with body size, muscle mass, fitness level, diet history, and hydration status.