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Carb Loading Plan Calculator

Work out carb loading plan instantly with clear inputs, formula shown and shareable results.

About Carb Loading Plan Calculator

Applies the 8 to 12 grams per kilogram per day carbohydrate loading target and spreads it across the day's eating occasions.

Formula

Carbohydrate loading

Daily carbohydrate = weight (kg) x 8 to 12 g/kg for one to three days before the event

Worked example

With the default values below, Carb Loading Plan Calculator returns Daily carbohydrate target of 700.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weightaccepts 35–200 kg
70 kg
Carbohydrate targetaccepts 5–14 g/kg/day
10 g/kg/day
Loading daysaccepts 1–4
2
Eating occasions per dayaccepts 3–8
5

Results

Daily carbohydrate target
700.0 g
Carbohydrate per eating occasion
140.0 g
Carbohydrate across the loading period
1,400.0 g
Energy from carbohydrate per day
2,800 kcal

Step by step

  1. 1Values used
  2. 2Carbohydrate loading
  3. 3Daily carbohydrate target= 700.0 g
  4. 4Carbohydrate per eating occasion= 140.0 g
  5. 5Carbohydrate across the loading period= 1,400.0 g
  6. 6Energy from carbohydrate per day= 2,800 kcal

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

Is a depletion phase needed?

No. Modern protocols show that one to three days of high carbohydrate intake supercompensates glycogen without a depletion phase.

Why does weight rise during loading?

Each gram of stored glycogen binds about three grams of water, so a 1 to 2 kg gain is expected.

Related Calculators

Carb Loading Plan Calculator | Calcrivo