Carb Loading Calculator
Race week carbohydrate targets in grams per day and per meal.
Enter your values
Enter the body weight in kg.
Choose one of: Light (8 g/kg), Standard (10 g/kg), Maximum (12 g/kg).
Enter the loading days in days.
Enter the race duration in hours.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Carbs per day
- 700 g
- Per meal (6 feedings)
- 117 g
- Calories from carbs
- 2,800 kcal/day
- Total across the load
- 1,400 g over 2 days
- Expected weight gain
- 4.2 kg from stored water
- Race day intake
- 90 g/hour (360 g total)
- Pre-race breakfast
- 140 g, 3 hours before
Working
- 170 kg x 10 g/kg = 700 g per day
Quick answer
Carb loading tops up muscle glycogen with 8 to 12 g of carbohydrate per kg per day for one to three days before a long event, while cutting training volume.
daily carbs = kg x loading g/kg
At a glance
| What it does | Race week carbohydrate targets in grams per day and per meal. |
|---|---|
| Category | Fitness |
| Inputs needed | Body weight, Loading intensity, Loading days, Race duration |
| Main output | Carbs per day |
| Formula | daily carbs = kg x loading g/kg |
| Cost | Free — no sign-up, no download |
How to use the Carb Loading Calculator
- 1Enter your weight and pick the loading intensity that matches the event length.
- 2Start loading one to three days out while cutting training volume sharply.
- 3Favour low-fibre, familiar carbohydrates so digestion stays comfortable on race morning.
Inputs explained
- Body weight(kg)
- Enter the body weight in kg.
- Loading intensity
- Choose one of: Light (8 g/kg), Standard (10 g/kg), Maximum (12 g/kg).
- Loading days(days)
- Enter the loading days in days.
- Race duration(hours)
- Enter the race duration in hours.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight70 kg
- Loading intensityStandard (10 g/kg)
- Loading days2 days
- Race duration4 hours
Results
- Carbs per day700 g
- Per meal (6 feedings)117 g
- Calories from carbs2,800 kcal/day
- Total across the load1,400 g over 2 days
- Expected weight gain4.2 kg from stored water
- Race day intake90 g/hour (360 g total)
- Pre-race breakfast140 g, 3 hours before
- 70 kg x 10 g/kg = 700 g per day
Frequently asked questions
Will I gain weight from carb loading?
Yes, usually 1 to 2 kg, because each gram of stored glycogen holds about 3 g of water. That water is useful fuel, not fat.
Is loading worth it for a 10K?
No. Glycogen depletion only limits events beyond roughly 90 minutes. For shorter races a normal high-carb dinner is enough.
What do I need to enter into the Carb Loading Calculator?
Just 4 values: body weight, loading intensity, loading days, race duration. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Carb Loading Calculator work out the answer?
Carb loading tops up muscle glycogen with 8 to 12 g of carbohydrate per kg per day for one to three days before a long event, while cutting training volume. It applies the formula daily carbs = kg x loading g/kg and shows the working so you can check each step by hand.
Is the Carb Loading Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.