Health & Fitness
Carbohydrate Loading Calculator
Plan pre-event carbohydrate intake in grams per kilogram over the loading days.
Preparing your result…
What this calculator does
Calculates Carbohydrate Loading Calculator using the formula verified against the cited source.
What your result means
An estimate from the inputs you enter, within the scope stated below — not advice.
Formula
Daily carbohydrate = bodyweight × grams per kg
The step-by-step working for your own numbers appears with the result above and in the PDF report.
Frequently asked questions
Symbols and assumptions
- Inputs
- The values entered in the fields above
- • Planned daily carbohydrate grams=body kg×selected g/kg/day; total grams across d days=d×daily grams when the target is constant. Endurance loading guidance commonly uses 10–12 g/kg/day for 36–48 hours before selected events.
Sources and review
Reviewed 2026-10-18 · Next review 2027-04-18
- • 2016 joint sports-nutrition position statement. Loading range applies to an appropriate endurance-event protocol, not every athlete or arbitrary number of days. Daily target is user-selected; distinguish grams/day from total grams, and do not claim all carbohydrate eaten becomes glycogen.
Important limitation
This is an educational estimate based only on the values and formula shown. Verify current rates, rules, units, and professional standards before relying on the result. It is not personalized financial or investment advice.
Quick reference
| Scenario | Body weight (kg) | Carbohydrate target (g/kg/day) | Loading days (days) | Daily carbohydrate |
|---|---|---|---|---|
| Worked example | 70 | 9 | 2 | 630 g/day |
| Half the amounts | 35 | 5 | 2 | 175 g/day |
| Double the amounts | 140 | 12 | 2 | 1,680 g/day |
Need the full picture? Get the detailed PDF report with charts, tables, formulas and working steps.
Reviewed 2026-10-18 · Next review 2027-04-18
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