Fuel Calculator

Know exactly how
much to carry.

Carbohydrate targets for your race. Duration-adaptive and personalised, built on ISSN 2018, IOC 2019, and ACSM guidelines.

Step 1 of 3

Your race

Race or run name

Race date

Race city / location

Race distance

Elevation gain

Optional. Improves the estimate on hilly courses. Default 0 (flat).

Goal finish time

Enter hours and minutes for your expected finish time.

Step 2 of 3

You & your effort

I already know my carb target Enter it directly and we'll skip the questions.

Age bracket (optional)

Effort level

Easy / long day

Comfortable, conversational pace

Race pace

Goal pace, controlled but working

All-out effort

Threshold or beyond, it hurts

Training status

Untrained

New to endurance

Intermediate

Moderate training (recommended)

Trained

Regular endurance athlete

Elite

Professional / competitive

Have you trained your gut on gels before?

If not, start conservatively and build up. The gut needs practice to tolerate race-day carbohydrate.

Caffeine products

Gut training mode

What is gut training mode? Your gut adapts to carbohydrate the way your muscles adapt to training. The more you practise fuelling, the more it can absorb without distress. Turn this on for training runs to deliberately train your gut at a slightly lower load, then use your full target on race day. It reduces the carb target by 30%, with a sensible floor on long runs.

Note: Reduce carb target by 30% for training runs before race day, not race day itself.

Step 3 of 3

Your fuelling plan

Join the waitlist

Targets are guidance, not medical advice. Field-test your fuel in training before race day. The gut is trainable, and what works is personal.

Know exactly howmuch to carry.

Your race

You & your effort

Your fuelling plan

Know exactly how
much to carry.