Turn a chosen carb-loading target into daily grams
This calculator multiplies body mass by athlete-selected grams per kilogram per day, then totals the chosen loading window. It makes the arithmetic visible; it does not choose a target for you or produce an individualized meal plan.
Enter the target and window deliberately
Body mass is converted to kilograms before the calculation. Daily carbohydrate equals kilograms × g/kg/day, and the multi-day total equals that daily value × loading days. Metric and imperial displays therefore describe the same plan.
For a 70 kg athlete, a selected range of 10–12 g/kg/day produces 700–840 grams per day. Over two days, the calculator shows 1,400–1,680 grams in total. That example demonstrates the equation rather than recommending the range to every athlete.
- Use current body mass, not a target weight.
- Check that the low target does not exceed the high target.
- Treat the total as an audit number, not one meal or one serving.
Match the strategy to the event
Published marathon guidance describes 10–12 g/kg/day over the final 36–48 hours as one glycogen-loading approach for well-trained runners. Broader sports-nutrition guidance emphasizes matching carbohydrate amount and timing to the event, training load, health, and athlete tolerance.
A short event or ordinary training day may not call for the same approach. The calculator permits a range because the athlete or qualified practitioner supplies the target; its numerical limits are input boundaries, not evidence that every selectable value is appropriate.
Rehearse feasibility before race week
High daily totals can be difficult to consume and may cause gastrointestinal discomfort. Athletes commonly need to spread intake across familiar meals and snacks while accounting for total energy, fiber tolerance, food access, allergies, diabetes, and other medical needs.
This result is general planning information, not individualized dietary advice. Test the practical plan before an important event, and seek a qualified sports dietitian when health conditions, restrictive eating, weight concerns, or unusually high targets make self-planning inappropriate.