Carbohydrate intake calculator for athletes
It gives the daily carbohydrate range that fits your training load, from light sessions to long endurance work.
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How to use it
- Enter body weight and training load.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Carbs = weight × rate: light 3 to 5 g/kg, moderate (about 1 hour a day) 5 to 7 g/kg, high (1 to 3 hours) 6 to 10 g/kg, very high (4 to 5 hours or more) 8 to 12 g/kg. Calories = grams × 4.
Example
Inputs: Body weight = 70 kg, Training load = Moderate, about 1 hour a day. Result: Carbohydrate, lower end: 350 g/day; Carbohydrate, upper end: 490 g/day; Calories at lower end: 1,400 kcal.
Limits and caveats
- Ranges come from sports nutrition guidance (Burke et al. 2011 and the 2016 ACSM joint position) and apply to athletes on training days.
- Non-athletes or people losing weight usually need less than these figures.
Questions about this tool
Why count carbs in grams per kg?
Muscle glycogen stores track body size and training load better than a share of calories.
When should I eat carbs around training?
A carb-rich meal a few hours before and refuelling in the first hours after, especially with two sessions a day.
Do I need the upper end every day?
No. Match the amount to each day, since rest days need less.