Carb Loading Calculator
Enter your body weight and carbs per kg to get the daily carbohydrate-loading target.
Result
How to use
- Enter your values in the fields above.
- Press Calculate to see your result instantly.
- Use the Share button to copy a link to your result.
About this calculator
Carbohydrate loading is a pre-race nutrition strategy used by endurance athletes to maximize muscle glycogen stores before a marathon, triathlon, or long cycling event. Sports nutrition guidelines typically recommend 7-12 grams of carbohydrate per kilogram of body weight per day in the 1-3 days leading up to the event, scaled by the athlete's weight and event duration.
Since muscle glycogen is the body's primary fuel for sustained high-intensity effort, and depleted stores are the main cause of “hitting the wall,” this calculator converts your target grams-per-kilogram into a concrete daily carbohydrate gram count and its calorie equivalent, giving runners, cyclists, and triathletes a practical eating target instead of a vague guideline.
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