Race Day Nutrition Calculator
Plan your race fueling strategy — carbs per hour, fluid, gels, and sodium based on distance, pace, and sweat rate.
Inputs
miles
min/mile
lbs
ml/hr
Results
Carbs Per Hour
45 g/hr
Fluid Per Hour
20 oz/hr
Total Carbs Needed88 g
Gels Needed2
Sodium Needed786 mg
Body Weight Kg70.29
How to Use This Calculator
- Enter the race distance and your estimated finish time.
- Set your body weight and sweat rate if known.
- Input your planned pre-race meal timing and content.
- Review the Carbohydrate Per Hour, Fluid Per Hour, and Electrolyte Targets during the race.
- Use the Aid Station Plan output to map out exactly when and what to consume along the course.
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