Carb Load Calculator
Calculate your personalised carb loading targets
59.5
kilograms
Your 24-Hour Carb Targets
7g / kg FFM
417g
Lower carb baseline
8g / kg FFM
476g
9g / kg FFM
536g
10g / kg FFM
595g
Higher carb baseline
Which target? If your normal diet is lower in carbs, aim for 7-8g/kg. If you typically eat a higher carb diet, aim for 9-10g/kg. Always practice in training first!
Race Day Timeline
19:00
Start Carb Load
19:00
Finish Eating
09:00
Race Start
Why 14 hours? Finishing your carb load 14 hours before race start allows for complete gastric transit, reduces bloating, and helps regulate blood osmolarity for better sleep.