Nutrition Planning Calculator
Optimise your hydration and carbs for peak performance
References
This calculator is informed by the following scientific sources:
- American College of Sports Medicine (2021) ACSM's guidelines for exercise testing and prescription, 11th ed. Philadelphia, PA: Wolters Kluwer.
- INSCYD (2021) Muscle glycogen and performance: the science behind fueling. [online] Available at: [INSCYD Website] (Accessed: 19 May 2025).
- International Society of Sports Nutrition (ISSN) (2023) 'Position stand on nutrient timing', Journal of the International Society of Sports Nutrition, 20(1), pp. 1-28.
- Jeukendrup, A. E. (2011) 'Nutrition for endurance sports: marathon, triathlon, and road cycling', Journal of Sports Sciences, 29(Suppl 1), pp. S91-S99.
- Podlogar, T. and Wallis, G. A. (2023) 'New horizons in carbohydrate research and application for endurance athletes', Sports Medicine, 53(4), pp. 579-593.
Important Disclaimer
The results provided by this calculator are estimates based on scientific guidelines and average physiological responses. Individual tolerances to carbohydrate intake, hydration needs, and sodium requirements can vary significantly due to factors such as genetics, training status, environmental conditions, and personal health conditions. For instance, some individuals may experience gastrointestinal discomfort at higher carb intake levels, while others may require more fluids in extreme heat. Always listen to your body and consult with a sports nutritionist or healthcare professional to tailor your fuelling strategy to your specific needs, especially for critical events or prolonged endurance activities.