Athlete's Carbohydrate and Hydration Calculator

Enter your weight in kilograms:

Pre-Race:

Choose the carbohydrate loading amount:

4g/kg 6g/kg 8g/kg 10g/kg

Choose the carbohydrate meal amount:

1g/kg 2g/kg 3g/kg 4g/kg

Choose the hydration amount:

5ml/kg 6ml/kg 7ml/kg 8ml/kg 9ml/kg 10ml/kg

Intra-Race:

Enter the expected duration of your endurance performance in hours (to 1 decimal point):

Choose the rehydration amount:

8.5km/h - 400ml/h 10.0km/h - 600ml/h 12.5km/h - 800ml/h

Post-Race:

Carbohydrate amount: 1.2g/kg

Protein amount: 0.4g/kg

Calculate