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Fueling & Hydration Calculators
Work out carbohydrate intake per hour and your personal sweat rate and fluid needs for long runs and rides — dial in race nutrition and hydration that hold up over the distance, all in your browser.
Questions
How many carbs per hour do I need for endurance?
Most endurance athletes target roughly 30–60 g of carbohydrate per hour, rising to 60–90 g (with multiple transportable carbs) for long, hard efforts. The carbohydrate fuelling calculator turns your duration and intensity into a per-hour target.
How do I measure my sweat rate?
Weigh yourself before and after an hour of exercise, accounting for any fluid you drank. The sweat-rate calculator does the arithmetic and converts it into an hourly drinking target.
Are these fuelling calculators free?
Yes — free and quick to use in your browser.