FREE TOOL
Carb loading & race fuel calculator
How many carbs to eat before your race, what to eat race morning, and how many gels to carry — from your body size and finish time.
Carb load · 2 days before
748g carbs/day
≈ 3940 kcal · P 120g · F 52g (your maintenance ≈ 2143 kcal)
Race morning
150g
carbs, ~3 hrs before
During race
75g/hr
300g total
Gels to carry
12
25g each
Fluids
400–800
ml per hour
Based on sports-nutrition ranges (7–12 g/kg loading, 30–90 g carbs/hr). Practise race fuel in training first. An estimate, not medical advice.
Intake's live fuel tank tracks your carbs mid-run and tells you when to take each gel. Also try the hybrid macro calculator.