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Race Day Fuelling Calculator

Work out race day fuelling instantly with clear inputs, formula shown and shareable results.

About Race Day Fuelling Calculator

Multiplies the hourly carbohydrate target by race duration and converts it into the number of gels or servings to carry.

Formula

Race fuelling

Total carbohydrate = race hours x g/h; servings = total carbohydrate / carbohydrate per serving. 30-60 g/h suits most events, up to 90 g/h with glucose-fructose mixes

Worked example

With the default values below, Race Day Fuelling Calculator returns Carbohydrate to consume of 240.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Expected race durationaccepts 0.5–24 h
4 h
Carbohydrate targetaccepts 20–120 g/h
60 g/h
Carbohydrate per gel or servingaccepts 5–60 g
22 g
Fluid targetaccepts 200–1,500 mL/h
600 mL/h

Results

Carbohydrate to consume
240.0 g
Gels or servings required
10.9
Fluid to consume
2,400 mL
Servings per hour
2.73

Step by step

  1. 1Values used
  2. 2Race fuelling
  3. 3Carbohydrate to consume= 240.0 g
  4. 4Gels or servings required= 10.9
  5. 5Fluid to consume= 2,400 mL
  6. 6Servings per hour= 2.73

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, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, 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

Why is 90 g/h possible?

Combining glucose and fructose uses two intestinal transporters, raising the oxidation ceiling above the 60 g/h glucose-only limit.

Should intake be practised?

Yes. Gut tolerance is trainable, and race day is the wrong time to test a new fuelling rate.

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