carbs. logocarbs.beta

Marathon race week

Find out how many carbs you should eat.

Calculate a daily carb target for your final two or three loading days. Just enter your weight. No profile needed, and nothing is saved.

Calculate your target

Need help choosing your target?

8 g/kg: A lower intake used in some three-day plans. It is below the usual 10–12 g/kg guidance for a two-day load.

10 g/kg: The app’s default, within that usual loading range.

12 g/kg: The upper end of that range. Choose it only if it fits a plan you have practised and can tolerate.

Duration and intake work together. Read the two- versus three-day guide.

Your daily carb load

Your target starts here.

Enter your weight and choose a loading target to see your daily total and suggested meal split.

How the calculator works

Daily target = body weight in kilograms × chosen grams of carbohydrate per kilogram. For example, 70 kg × 10 g/kg gives 700 g per day. That is the total across food and drinks, not an amount to add on top of your usual intake.

The 10 g/kg default is an app starting point. Published guidance commonly describes 10–12 g/kg per day over 36–48 hours for endurance events lasting more than 90 minutes, alongside reduced exercise. Read the DGE position statement.

A loading target, not an everyday target.

This tool does not assess your individual nutritional needs. Use a plan you have practised; a sports dietitian can help tailor it. Race-day breakfast and fuel during the race are separate from this daily loading estimate.

Ready to plan your carb load?

Set your race date, choose your target and keep track as you eat.

Create my plan

Free to use · No account needed