We can’t fuel your body for you, but these might help.

  • Nutrition and Fluid Planner

    Craft your perfect nutrition strategy with our planner. Calculate your total energy expenditure and get a breakdown tailored to your body and ride. It also recommends optimal protein, fluid, and sodium amounts to enhance performance and recovery. Additionally, it offers suggestions for nutrition products, ensuring you stay fueled without breaking the bank.

    Plan it

  • Daily Macronutrients.

    Balance your diet with our Macronutrient Calculator. Tailored for cyclists' nutritional demands, this calculator provides a detailed breakdown of your required protein, carbohydrate, and fat intake. Whether you're aiming to build muscle, maintain endurance, or recover faster, this tool guides you to the right mix of macronutrients for peak performance.

    Balance It

  • Sweat Rate Calculator.

    Stay ahead of dehydration with our Sweat Rate Calculator. Designed to calculate your precise fluid intake needs, this tool considers factors like your sweat rate, body weight, and environmental conditions. Use it to maintain optimal hydration levels during training and racing, ensuring you perform at your best while avoiding the pitfalls of dehydration.

    Sweat It

Nutrition and Fluid Planner

Many cyclists underfuel, especially in multi-day events, leading to low energy, reduced performance, and slow recovery. This tool helps you avoid these issues by calculating precise carbohydrate, protein, and fluid needs, ensuring sustained energy and muscle function during rides. It also offers tailored post-ride nutrition strategies for quicker recovery.

Built on extensive research, the tool estimates your energy expenditure and nutrition needs. Enter your weight, ride duration, and intensity (using power, METs, or FTP zones) for personalised guidance. METs provide an alternative intensity measure for those without power data.

The planner covers pre-event fuelling, during-ride nutrition, and hydration, recommending up to 110g of carbs per hour for intense rides, along with protein for sessions over five hours. It also suggests fluid and sodium intake based on your sweat rate.

During the ride, the tool recommends nutrition products from various brands, providing a breakdown of cost per 100g of carbohydrates and their total sodium content. This helps you choose the most effective and budget-friendly products to meet your energy and hydration needs efficiently.


We've made choosing the best sports nutrition products easier by curating a list of top brands. Each brand offers a range of options to suit different budgets, so you can find the perfect fuel for your ride. Take a look and find what works best for you!

Daily Macronutrients

Most of us wouldn’t like to think of ourselves as such, but we are athletes, and our nutritional needs are crucial for optimal performance. Athletes should use a periodised nutrition strategy to match carbohydrate intake with their training or competition demands. Our nutrition calculator helps you adjust your daily intake of carbohydrates, proteins, and fats based on your activity level. Input your body weight and the day’s intensity level to receive guidelines designed to enhance performance and recovery while maintaining overall health. The calculator compares these guidelines against your Basal Metabolic Rate (BMR) to show how much intake is required for training.

To use the planner, enter your weight in kilograms for personalised nutrient targets. Provide your sex, height, and age to determine your BMR, which serves as a baseline for energy needs. Choose your training intensity from Light, Moderate, High, or Very High to customise the calculator to your workout intensity. Click "Calculate" to determine your daily macronutrient requirements, including carbohydrates for energy, proteins for muscle repair and growth, and fats for overall health.

BMR provides insight into your body's baseline energy needs. Ensuring adequate fuel intake is vital for performance and recovery. Comparing your estimated daily calorie needs to your BMR helps gauge the additional fuel required for training. BMR represents the minimum energy requirement for essential bodily functions—not a target to aim for. Inadequate fuelling can lead to overtraining, negating your hard work. This planner simplifies your nutrition strategy, allowing you to focus on achieving your cycling goals.

Sweat Rate Calculator

By knowing your sweat rate, you can create a personalised hydration plan to avoid dehydration, keep up your performance, and stay safe from heat-related issues.

Start your exercise well-hydrated by drinking fluids beforehand. During exercise, plan your fluid intake based on your sweat rate. For example, if your sweat rate is 1.4 L/h, try to drink around 1.4 litres of fluid per hour. After exercise, rehydrate to make up for the fluid loss.

To determine your sweat rate, weigh yourself nude or in minimal clothing before exercise and record this as your Pre-exercise Weight. During exercise, track all fluids consumed, including water, sports drinks, or other liquids, and measure any urine output. Subtract the urine amount from your total fluid intake for accuracy. After exercise, weigh yourself again in minimal clothing and record this as your Post-exercise Weight. Towel dry before weighing if necessary. Enter your Pre-exercise Weight, Post-exercise Weight, adjusted Fluid Intake, and Exercise Duration into the sweat rate calculator, which will compute and display your sweat rate in litres per hour (L/h).

For accurate measurement, use the same scale and measure under similar conditions. Weigh yourself with minimal clothing to avoid discrepancies and perform measurements in a controlled environment. Accurately measure and record any urine output to adjust fluid intake correctly. By following these steps, you can determine your sweat rate and create an effective hydration plan tailored to your needs.

References

Baker, L. B. (2017). Sweating rate and sweat sodium concentration in athletes: A review of methodology and intra/interindividual variability. Sports Medicine (Auckland, N.Z.), 47(Suppl 1), 111–128. https://doi.org/10.1007/s40279-017-0691-5

Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27. https://doi.org/10.1080/02640414.2011.585473

Burke, L. M., van Loon, L. J. C., & Hawley, J. A. (2017). Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology (Bethesda, Md.: 1985), 122(5), 1055–1067. https://doi.org/10.1152/japplphysiol.00860.2016

Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology, 13(8), 555–565. https://doi.org/10.1002/clc.4960130809

Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247. https://doi.org/10.1093/ajcn/51.2.241

Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. https://doi.org/10.1093/nutrit/nuy001

Podlogar, T., & Wallis, G. A. (2022). New horizons in carbohydrate research and application for endurance athletes. Sports Medicine, 52(Suppl 1), 5–23. https://doi.org/10.1007/s40279-022-01757-1

Van Vliet, S., Beals, J. W., Martinez, I. G., Skinner, S. K., & Burd, N. A. (2018). Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Nutrients, 10(2), 224. https://doi.org/10.3390/nu10020224

Veniamakis, E., Kaplanis, G., Voulgaris, P., & Nikolaidis, P. T. (2022). Effects of sodium intake on health and performance in endurance and ultra-endurance sports. International Journal of Environmental Research and Public Health, 19(6), 3651. https://doi.org/10.3390/ijerph19063651

Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289

Basal Metabolic Rate (BMR) Calculation

BMR is the number of calories required to keep your body functioning at rest.

\( \text{BMR (Male)} = 10 \cdot \text{Weight (kg)} + 6.25 \cdot \text{Height (cm)} - 5 \cdot \text{Age (years)} + 5 \)

\( \text{BMR (Female)} = 10 \cdot \text{Weight (kg)} + 6.25 \cdot \text{Height (cm)} - 5 \cdot \text{Age (years)} - 161 \)

Macronutrient Needs Calculation

Carbohydrate, protein, and fat needs based on exercise intensity.

\( \text{Carbs Needed (g)} = \text{Weight (kg)} \cdot \text{Carbs per kg} \)

\( \text{Protein Needed (g)} = \text{Weight (kg)} \cdot \text{Protein per kg} \)

\( \text{Fat Needed (g)} = \text{Weight (kg)} \cdot \text{Fat per kg} \)

Exercise Intensity Scales (g/kg):

  • Light: Carbs (3-5), Protein (1.2-1.4), Fat (0.5-1)
  • Moderate: Carbs (5-7), Protein (1.4-1.6), Fat (0.75-1.25)
  • High: Carbs (6-10), Protein (1.6-1.8), Fat (1-1.5)
  • Very High: Carbs (8-12), Protein (1.8-2), Fat (1.25-1.75)

Total Daily Calories Calculation

Total daily calorie needs based on macronutrient needs.

\( \text{Total Calories (kcal)} = \text{Calories from Carbs} + \text{Calories from Protein} + \text{Calories from Fat} \)

Energy Expenditure Calculation

Estimated energy expenditure during exercise based on input type.

Average Power:

\( \text{Energy Expenditure (kJ)} = \text{Average Power (W)} \cdot \text{Duration (h)} \cdot 3.6 \)

METs:

\( \text{Energy Expenditure (kcal)} = 0.0175 \cdot \text{METs} \cdot \text{Weight (kg)} \cdot \text{Duration (min)} \)

Power Zone:

\( \text{Energy Expenditure (kJ)} = \text{Average Power (W)} \cdot \text{Factor} \cdot \text{Duration (h)} \cdot 3.6 \)

Initial Glycogen Stores Calculation

Calculation of glycogen stored in the muscles and liver at the start.

\( \text{Muscle Glycogen (g)} = 15 \cdot \text{Weight (kg)} \)

\( \text{Liver Glycogen (g)} = 80 \)

\( \text{Total Initial Glycogen (g)} = \text{Muscle Glycogen (g)} + \text{Liver Glycogen (g)} \)

Glycogen Depletion Calculation

Calculation of glycogen depletion based on exercise intensity and duration.

\( \text{Glycogen Depletion (g)} = \text{Depletion Rate (g/min)} \cdot \text{Duration (min)} \)

\( \text{Remaining Glycogen (g)} = \text{Total Initial Glycogen (g)} - \text{Glycogen Depletion (g)} \)

Example Glycogen Depletion Rates (g/min) based on intensity:

  • Very Hard: 1.2
  • Hard: 1.0
  • Moderate: 0.7
  • Easy: 0.5

Pre-event Fuelling Calculation

Pre-event carbohydrate and protein intake.

\( \text{Carbs Needed (g)} = \text{Weight (kg)} \cdot \text{Carbs per kg (Pre-event)} \)

\( \text{Protein Needed (g)} = \text{Weight (kg)} \cdot 0.3 \)

Fluid Intake Calculation

Fluid intake during exercise based on sweat rate or estimated needs.

\( \text{Fluid Intake (mL/h)} = \text{Sweat Rate (L/h)} \cdot 1000 \)

\( \text{Fluid Intake (mL/h)} = \text{Weight (kg)} \cdot \text{Fluid Factor} \)

Fluid Intake Scales (mL/kg):

  • Less than 2 hours: 1-2
  • 2-3 hours: 2-3
  • 3-4 hours: 4-5
  • More than 4 hours: 5-6

Sodium Intake Calculation

Sodium intake during exercise based on sweat rate or estimated needs.

\( \text{Sodium Intake (mg/h)} = \text{Sodium per L of Sweat (mg/L)} \cdot \text{Sweat Rate (L/h)} \)

\( \text{Sodium Intake (mg/h)} = \text{Sodium Factor} \cdot \text{Ride Duration (h)} \)

Sodium Intake Scales (mg/h):

  • Sweat Rate < 1 L/h: 300-500
  • Sweat Rate 1-1.5 L/h: 500-700
  • Sweat Rate 1.5-2 L/h: 700-900
  • Sweat Rate > 2 L/h: 900-1200

Post-exercise Nutrition Calculation

Carbohydrate and protein needs post-exercise.

\( \text{Carbs Needed (g/h)} = \text{Weight (kg)} \cdot \text{Carbs per kg (Post-exercise)} \)

\( \text{Protein Needed (g/h)} = \text{Weight (kg)} \cdot 0.3 \)

Post-exercise Nutrition Scales (g/kg/h):

  • Carbs: 1.0-1.2
  • Protein: 0.3

Sweat Rate Calculation

The sweat rate calculation helps estimate fluid loss during exercise by considering changes in body weight, fluid intake, urine output, and food consumed.

\( \text{Total Fluid Loss (L)} = (\text{Pre-exercise Weight} - \text{Post-exercise Weight}) + \frac{\text{Fluid Intake (mL)} - \text{Urine Output (mL)} - \text{Food Consumed (g)}}{1000} \)

\( \text{Sweat Rate (L/h)} = \frac{\text{Total Fluid Loss (L)}}{\text{Duration (h)}} \)