How it works
carbs/hour by duration: <1 h ≈ 0 · 1–2 h ≈ 30 g · ≥2 h ≈ 60 g (up to 90)
This page keeps the calculation centered on one relationship: carbs/hour by duration: <1 h ≈ 0 · 1–2 h ≈ 30 g · ≥2 h ≈ 60 g (up to 90). Inputs are normalized before the final display, which keeps mile, kilometer, pace, speed, or zone outputs from drifting because of rounding. Use the number as a consistent model output, then layer in terrain, weather, recovery, and race execution. Keep the fixed reference values in view: 90 m, 30–60, 90, 0, 30, 60, 25, 300–800 m.
Sources
- Carbohydrate during exercise Jeukendrup, A. (2014). “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports Medicine 44(S1), 25–33 — 30–60 g/h, up to ~90 g/h with multiple transportable carbohydrates for long events.
- ACSM/ISSN guidance American College of Sports Medicine / International Society of Sports Nutrition — carbohydrate intake scales with exercise duration; ~30–90 g/h for events over ~1–2.5 h.
- Sodium replacement Sweat sodium losses commonly fall around 300–800 mg per hour; replacement needs are individual and rise with heat and sweat rate.
FAQ
When should I use the race fueling calculator?
Use it when you want a fast planning number before a run, race, workout, or gear decision. It gives you a consistent estimate without asking you to create an account. Keep the fixed reference values in view: 1–2.5 hours, 30–60, 2.5 hours, 90.
What inputs matter most?
The best result comes from honest, current inputs. Recent race times, realistic body measurements, accurate workout data, and the correct unit setting matter more than perfect formatting. Keep the fixed reference values in view: 25, 3:30 m, 60, 210.
How should I read the result?
Treat the output as a planning reference, not a promise. Use it to compare options, set a target range, or sanity-check your watch data before making the final call. Keep the fixed reference values in view: 30–45 m.
Does this work in miles and kilometers?
Yes. PacerRunning is written for US runners first, so miles are easy to use, but metric conversions are kept alongside them where the tool needs both views. Keep the fixed reference values in view: 300–800 m, 500 m, 2%.
Why might my real-world result differ?
Terrain, wind, heat, sleep, fueling, training fatigue, and measurement error can all move the real outcome away from the estimate. The Race Fueling race fueling calculator cannot see those details. Keep the fixed reference values in view: 60, 90.
Can beginners use it?
Yes. You do not need advanced training knowledge. Enter the numbers you know, read the result as a guide, and keep your effort comfortable when you are unsure. Keep the fixed reference values in view: 90 m.
Race Fueling Calculator results are estimates from the entered data and the cited method. They are useful for planning and comparison, but they are not a diagnosis, prescription, guaranteed race result, or substitute for a coach or clinician.