Race Fueling Calculator

Enter your goal finish time and get carb, fluid, and sodium targets per hour — tuned for everything from a 5K to a 100-miler.

Race distance

Distance (miles)

Expected finish time

Use your goal or realistic estimate — this drives everything below

Body weight (optional) Improves fluid/sodium precision, not required

Conditions

I'm a heavy/salty sweater (visible salt lines on skin/clothes)

Per-hour targets

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Carbs / hour

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Fluid / hour

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Sodium / hour

Pair this with a real fueling strategy — check out our food & fueling section for recipes to test in training before race day.