Carb Loading Calculator

Carb Loading Calculator

Carb loading before a marathon, long ride or triathlon can delay fatigue by maximising glycogen stores — but only with the right amount. Enter your body weight and how aggressively you want to load, and this calculator returns your daily carbohydrate grams, the calories they provide and a rough per-meal split. Use it for the 1–3 taper days before a 90-minute-plus event.

Carbohydrate loading tops up muscle and liver glycogen in the 1–3 days before a long endurance event (90+ minutes). Sports-nutrition guidelines suggest about 7–12 g of carbohydrate per kilogram of body weight per day during the loading phase, with 10 g/kg a common target. Favour easily digested, lower-fibre carbs, keep training light during the taper, and expect 1–2 kg of water-weight gain as glycogen binds water.