Carb Intake Per Hour
Calculator
Results
- Total carbohydrate (g)
- 262.5
- Carbohydrate energy (kcal)
- 1,050
- Gels needed
- 10.5
- Minutes between gels
- 20
Endurance training results
| Total carbohydrate (g) | 262.5 |
| Carbohydrate energy (kcal) | 1,050 |
| Gels needed | 10.5 |
| Minutes between gels | 20 |
formula-map diagram
- Total carbohydrate (g)
- 262.5
- Carbohydrate energy (kcal)
- 1,050
- Gels needed
- 10.5
- Minutes between gels
- 20
Formula breakdown
Formula
Carb total = rate (g/h) × duration (h)= 262.5
Note
Simplified model: these are standard endurance-training formulas (Riegel, ACSM, Banister TRIMP, ACWR, Minetti gradient cost and published fuelling rates) applied to the numbers you enter. They assume even effort, typical conditions and average physiology, and ignore terrain, heat, wind, sleep, individual sweat and carbohydrate tolerance, and training history, so results are indicative planning figures, not medical or coaching advice.
More in Endurance training
See all →Frequently asked questions
How much carbohydrate should I be targeting per hour?+
Current sports nutrition guidance generally recommends 30-60 grams of carbohydrate per hour for efforts under 2.5 hours, and up to 90 grams per hour for longer events, provided the gut is trained to handle it, often using multiple transportable carb sources like glucose plus fructose.
Why do some plans recommend more than 60 grams per hour?+
A single carb source like glucose is absorbed at a limited rate, capping around 60 grams per hour, but combining glucose with fructose uses separate intestinal transporters, allowing total absorption rates up to 90-120 grams per hour in athletes who've trained their gut for it.
What happens if I take in more carbs than my gut can absorb?+
Excess unabsorbed carbohydrate sitting in the gut commonly causes bloating, cramping, and gastrointestinal distress, which is why athletes need to practice their fueling strategy in training before race day rather than attempting a new, higher intake for the first time in competition.
Does exercise intensity change how many carbs I should take in?+
Yes, higher-intensity efforts rely more heavily on carbohydrate as fuel compared to fat, so races or workouts at a harder effort level generally warrant intake toward the higher end of the recommended range, while longer, easier efforts can sometimes get by on somewhat less.
How do I train my gut to handle higher carb intake rates?+
Gradually increasing carb intake during long training sessions over several weeks conditions the gut's absorption capacity, similar to how muscles adapt to training load. Athletes aiming for 90+ grams per hour typically need dedicated gut-training sessions well before their target event.