Resources
Cyclist Fueling Calculator
Carbs, fluid, sodium and calories per hour for one ride — plus whole-ride totals and what to pack.
Enter four things — weight, ride length, intensity and temperature — and get your fueling plan for one ride: carbs, fluid and sodium per hour, calories burned for context, and a simple list of what to pack. The goal is to hit an absorbable carb target, not to replace every calorie you burn.
You fuel to hit an absorbable carb target — you do not try to replace all the calories you burn.
Carbs / hr
75 g
225 g total
Fluid / hr
600 ml
1,800 ml total
Sodium / hr
700 mg
2,100 mg total
Calories burned
560
1,680 kcal total
What to pack
9 gels, 3 bottles, and 7 electrolyte servings.
Assumes 1 gel ≈ 24 g carb · 1 bottle = 750 ml · 1 serving = 300 mg sodium.
Your carbs supply 900 kcal — about 54% of the 1,680 kcal you burn. Covering only part of the burn is the point.
A planning guide, not medical or nutrition advice. Everyone’s gut tolerance differs — practice your fueling in training and adjust to what works for you.