Cycling Nutrition Plan Calculator
Calculate carbohydrate, fluid, and sodium requirements per hour for endurance cycling rides based on duration, intensity, and body weight.
Inputs
Results
Carbs per Hour
54 g/hr
Fluid per Hour
696 ml/hr
How to Use This Calculator
- Enter your Ride Duration in hours.
- Select Intensity: Easy (under 65% FTP), Moderate (65-85%), or Hard (over 85%).
- Set your Body Weight in kilograms.
- Review Carbs per Hour, Fluid per Hour, and Sodium per Hour targets.
- Use Total Carbs, Total Fluid, Total Sodium, and Total Calories to prepare your bottles and pockets.
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