Hub · nutrition & fueling
Endurance Nutrition & Fueling
Fuel the work. Daily calorie needs, carbohydrate per hour for long sessions, and your personal sweat rate for hydration. Sourced, simple, and free.
Daily Calorie Calculator
Your daily calorie need is your basal metabolic rate (BMR) multiplied by an activity factor, giving total daily energy expenditure (TDEE). A 35-year-old man, 70 kg and 175 cm, has a BMR near 1,624 kcal; training at a moderate level (factor 1.55) that is about 2,517 kcal a day to maintain weight.
Carbohydrate Intake Calculator
During exercise, fuel by duration. Under an hour, water is usually enough (0 g/h). From 1 to 2.5 hours, aim for about 60 g of carbohydrate per hour from a single source. Beyond 2.5 hours, you can absorb up to 90 g/h using a glucose-to-fructose mix near 2:1. A 2-hour session needs roughly 120 g total.
Sweat Rate Calculator
Your sweat rate is the fluid you lose per hour of exercise. Weigh yourself before and after a session, add any fluid you drank, and divide by the time. Lose 1 kg in an hour while drinking 500 ml and your sweat rate is 1.5 L/h. On long efforts, replace roughly 100% to 150% of that.