Fueling Blueprint Calculator

Get a personalized, hour-by-hour nutrition plan for your next race. Science-backed targets for carbs, fluids, and sodium—tailored to your body and race conditions.

Race Type

Target Finish Time

hours

min

Body Weight

Sex

Used for baseline physiological estimates

MaleFemale

Experience Level

This affects carbohydrate targets based on gut training

BeginnerNew to race nutrition, limited gut trainingIntermediateSome race experience, moderate gut toleranceAdvancedExperienced racer, well-trained gut

Sodium Loss Level

How much salt do you typically lose? This affects sodium recommendations.

LowNo visible salt on skin/clothes after workouts, rarely crampModerateOccasional salt lines, normal cramping historyHighVisible white crust on skin/clothes, history of heat cramps

Not sure? Start with "Moderate". If you see white salt crust on your clothes after hard workouts, choose "High".

Race Start Time

When does your race start? This helps map your fueling plan to clock time.

Known Sweat Rate (optional)

If you've done a sweat test, enter your rate. Otherwise, we'll estimate.

L/hr

Fuel Preferences

Select all fuel types you plan to use

Race Location & Conditions

Race Location

Select a suggested location to enable automatic weather.

Race Date

Weather data:

Expected Temperature

°F

Expected Humidity

This calculator is for educational purposes. Individual nutrition needs vary. Practice your race nutrition strategy during training.