Fuelling Calculator

Dial in your carbs, fluid and sodium for any session or race — with an hour-by-hour plan you can take to the start line. Free, no sign-up.

What are we fuelling?

Race day Training session

Sport

Run Bike Triathlon

Body weight (kg)

Event

Est. finish time

h min

Sweat rate — how much do you lose?

Sweat saltiness — do you finish caked in salt?

Gut tolerance / carb target — only as high as you've practised

Sodium target (mg/hr) — optional, leave blank to estimate

Your fuelling plan

Hour-by-hour

Window	Carbs	Fluid	Sodium	What to do

Coach's note

Want this dialled in properly?

This is the starting point. Real fuelling gets tuned to your gut, your sweat and your goals — that's what coaching is for. Let's build yours.

Talk to a coach →

General guidance only — not individual nutrition or medical advice. Everyone's gut, sweat rate and sodium needs differ. Practise your fuelling in training before you race it, and check in with a qualified professional if you have specific medical or dietary needs.