Skip to content
Calculation Machine

Carb Loading Calculator

Race week carbohydrate targets in grams per day and per meal.

Reviewed by James Whitfield · How we check our maths

Your values

ⓘ Live results

Results
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

  1. 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.

The formula

daily carbs = kg x loading g/kg

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Body weight70 kg
  • Loading intensityStandard (10 g/kg)
  • Loading days2 days
  • Race duration4 hours

Result

  • 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)

How to use the Carb Loading Calculator

  1. 1Enter your weight and pick the loading intensity that matches the event length.
  2. 2Start loading one to three days out while cutting training volume sharply.
  3. 3Favour low-fibre, familiar carbohydrates so digestion stays comfortable on race morning.

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.

About this calculator