Cycling Nutrition Plan Calculator

Calculate carbohydrate, fluid, and sodium requirements per hour for endurance cycling rides based on duration, intensity, and body weight.

Inputs

Ride Duration

hours

Intensity

Body Weight

Tab to move between fields

Results

Carbs per Hour

54 g/hr

Fluid per Hour

696 ml/hr

Sodium per Hour536 mg/hr

Total Carbs for Ride162 g

Total Fluid for Ride2,088 ml

Total Sodium for Ride1,608 mg

Estimated Total Calories745 kcal

Caffeine Recommendation225–450 mg

Feeding ScheduleEvery 20 min (~18g each)

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.

How the result changes with Body Weight

Body Weight	Carbs per Hour	Fluid per Hour
51	40 g/hr	520 ml/hr
79	56 g/hr	734 ml/hr
112	65 g/hr	780 ml/hr
139	65 g/hr	780 ml/hr

What each input means

Ride Duration: Planned ride duration. Nutrition is most critical for rides over 90 minutes.
Intensity: Overall ride intensity relative to your FTP. Higher intensity demands more carbohydrate.
Body Weight: Your body weight in kilograms. Heavier riders need proportionally more fuel and fluid.

How this is calculated

Worked example, using the default values

Identify Input Parameters
Ride Duration = 3, Intensity = 1, Body Weight = 75 = 3 input(s) provided
Calculate Carbs per Hour
Carbs per Hour
54 = 54
Calculate Fluid per Hour
Fluid per Hour
696 = 696
Calculate Sodium per Hour
Sodium per Hour
536 = 536
Calculate Total Carbs for Ride
Total Carbs for Ride
162 = 162

Engine last updated July 28, 2026. Checked against 2 independently-derived tests — how we verify calculators.

The questions that sit next to this one — chosen by subject, including calculators filed under a different category.

Cycling & Bike Training

Training Stress Score (TSS) Calculator

Calculate Training Stress Score from normalized power, ride duration, and FTP to quantify workout intensity and plan recovery.

Cycling & Bike Training

FTP Estimator

Estimate your Functional Threshold Power (FTP) from common test protocols and calculate Coggan power training zones.

Running & Race Training

Ultra Marathon Nutrition Calculator

Plan calories, electrolytes, and fluid intake per hour for ultra marathon distances. Get personalized nutrition targets based on weight, pace, and conditions.

Sports Nutrition