Carbohydrate Calculator for Runners
Calculate your daily carbohydrate target based on training volume and race goals. Carbohydrates are the primary fuel for moderate to high-intensity running.
Hit your carb targets with race nutrition
Meeting your daily carbohydrate targets is easier with dedicated sports nutrition alongside whole foods.
SiS Energy Gels
22g of fast-absorbing carbohydrate per gel. Easy way to top up during and after training.
View on AmazonMaurten Gel
25g carbs with hydrogel technology for gentle digestion. Ideal for high-carb fuelling strategies.
View on AmazonHigh5 Energy Gels
Affordable gel option for high-volume carb intake. Good value when you need multiple gels per session.
View on AmazonHow the Carbohydrate Calculator for Runners works
Carbohydrate needs are calculated per kilogram of body weight using ACSM guidelines for endurance athletes. Requirements scale with training intensity - from 3–5 g/kg/day for light training to 8–12 g/kg/day during heavy race preparation.
Frequently asked questions
How many carbs do runners need?
Carbohydrate requirements scale directly with training volume and intensity. Light training (3 runs/week): 3–5 g/kg/day. Moderate training (5 runs/week): 5–7 g/kg/day. Heavy marathon training: 7–10 g/kg/day.
Should I carbohydrate load before a marathon?
Carbohydrate loading (8–12 g/kg/day for 2–3 days before) can top up glycogen stores and has been shown to improve marathon performance by 2–3%. It is most effective for races lasting longer than 90 minutes.