Endurance Fuel Calculator

Dial in your race duration, intensity, and gut training level to get a carbs-per-hour target — then see exactly how much white sugar, maltodextrin, and salt to mix to hit it.

Race

Duration — hours

Duration — minutes

Body weight

Weight unit

Intensity / HR zone

Gut training level

Strategy

Glucose:Fructose ratio

Sodium strength

Gel equivalent (g carbs/gel)

Strategy summary

Carb target

g/hr

Suggested for your inputs:

Total carbs

Total calories

Commercial gels

Recipe mix — whole race

white sugar
maltodextrin
table/sea salt

Hourly mix guide

white sugar
maltodextrin
salt
carbs

Estimates only, built for planning — not medical or sports-nutrition advice. Practice your fueling strategy in training before race day, and adjust to your own gut tolerance.