Carbohydrate Intake Rate Calculator

How to calculate Carbohydrates per Hour?

Calculating your fueling rate ensures you consume enough energy to prevent glycogen depletion without causing gastric distress.

Formula: Rate (g/hr) = Total Carbohydrates / Total Time in Hours

Using the Carb Intake calculator: an example

An athlete consumes 150g of carbs over a 2-hour and 30-minute cycling session.

Step-by-step calculation:

• Convert 30 minutes to 0.5 hours (30/60)
• Add to the full hours (2 + 0.5 = 2.5 total hours)
• Divide 150g by 2.5 hours
• Result: 60 grams per hour

Frequently Asked Questions

What is the ideal carb rate for cycling?

Most athletes aim for 30-60g per hour for sessions under 2 hours, and 60-90g for longer intensities.

Can I consume more than 90g per hour?

Highly trained athletes using multiple transportable carbohydrates (glucose/fructose) can sometimes tolerate up to 120g per hour.