A little less guesswork. A clearer carb load.

From a target to what you eat.

Use your weight and race date to make a loading schedule, build a shopping list and log food and drinks. See your progress as you go, then keep your previous plans for the next race.

You do not need an account. Your profile and diary stay in your browser. The standalone calculator works without a profile and does not save your inputs.

Where the numbers come from.

• DGE: Carbohydrates in Sports Nutrition — background for the usual 10–12 g/kg loading range over 36–48 hours.
• NSCA: Carbohydrate Loading — discussion of loading protocols, duration and differing intakes.
• South Tees NHS: carbohydrate content of foods — a reference for catalogue estimates. Brands and portions vary.
• Open Food Facts — packaged product data for barcode lookups. Check the current label; records may be incomplete.

Guidance, defaults and estimates.

The app defaults to 10 g/kg per loading day. The 20/20/20/40 meal split is a planning aid, not a prescribed meal pattern. Household portions and recipe values are estimates, and all logged amounts can be reviewed.

The three-day and 8 g/kg choices are separate settings. They do not claim the same outcome as a two-day higher-intake protocol. Read the loading guide before choosing.

AI is optional.

AI food lookup and meal ideas are disabled by default. When enabled, Cloudflare processes the relevant request. AI in carbs. is experimental: check foods, portions and estimates before saving. AI estimates are not suitable for insulin dosing.

What this app can’t tell you.

A calculation does not assess your health, nutritional needs or tolerance. carbs. is a planning tool, not a substitute for individual advice from a qualified clinician or sports dietitian. This page does not claim professional clinical review or endorsement by the sources listed.

Questions or corrections?

Contact carbsdotrun@gmail.com. Include the page or food entry you are referring to, without sending sensitive health information.

Read our privacy policy, terms and health disclaimer.