Long Run & Race Fueling Calculator
Calculate your custom carbs, fluid, and sodium targets per hour plus a step-by-step race day schedule.
Run Duration & Body Weight
Conditions & Physiology
Choose Your Energy Gel (Optional)
Take 1 gel every ~33 min
Target total: 3 gels (90g carbs) along with water.
Running Activity Timeline
Step-by-step hydration & gel schedule
Need a reliable way to carry your fluids & gels?
Carrying 3 gels and hitting ~17 oz/hr requires a solid bounce-free hydration vest or running belt.
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Recommended Energy Gels
Partner LinksHoney-based, thinner consistency that goes down easier late in a long run.
Real organic honey, clean ingredient list, includes electrolytes.
Real-food ingredients, solid built-in sodium so you fuel and cover electrolytes at once.
Hydrogel technology designed to be easy on the stomach at high output.
Isotonic formula that swallows easily without needing additional water.
Proven blend of dual-source carbs and electrolytes for reliable energy.
High-density 30g carb gel designed for simplified high-carb pacing.
Email Me My Fueling Plan
Get a copy of this race schedule and carb targets sent straight to your inbox.