Health & Body
Carb Loading Calculator
Weight and distance for a day-by-day carb loading plan with gram targets.
Carb loading recommendations are based on sports nutrition guidelines. Consult a sports dietitian for personalised advice, especially if you have diabetes or other metabolic conditions.
Optional - for comparison
Hit carb targets
Reach high carb targets.
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How the Carb Loading Calculator works
Uses established protocols (Burke et al.) progressing from normal (5-7 g/kg) to peak loading (10-12 g/kg).
Frequently asked questions
How many days before?
2-3 days traditional. Some prefer 5-7 progressive.
Peak loading?
10-12 g/kg. 70 kg: 700-840g/day.
Weight gain?
1-2 kg temporary. Glycogen binds 3g water.