Carb Loading Calculator
The modern 36–48 h, 10–12 g/kg protocol — no depletion phase, with a day's worth of food examples.
650 g of carbs is a genuine eating project — think rice, white bread, juice, low-fibre and low-fat so it physically fits. Expect +1–2 kg on race morning (glycogen's water) — it's fuel, not fitness lost. Burke's research killed the old week-long depletion protocol: 36–48 hours of high intake with a taper fills stores fully.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
The modern 36–48 h, 10–12 g/kg protocol — no depletion phase, with a day's worth of food examples. The Carb Loading Calculator is a free, private carb loading tool — every result computes instantly in your browser with no sign-up and no data upload.
About Carb Loading Calculator
650 g of carbs is a genuine eating project — think rice, white bread, juice, low-fibre and low-fat so it physically fits. It applies loading = 10–12 g/kg/day for 36–48 h (events >90 min only). Use the Carb Loading Calculator to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use Carb Loading Calculator
- 1Enter your details in the Carb Loading Calculator input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use Carb Loading Calculator?
- ✓Instant carb loading result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (Burke LM et al., Sports Med 2017 — contemporary carbohydrate guidelines)
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the Carb Loading Calculator work?+
650 g of carbs is a genuine eating project — think rice, white bread, juice, low-fibre and low-fat so it physically fits. The calculation uses the formula: loading = 10–12 g/kg/day for 36–48 h (events >90 min only). Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the Carb Loading Calculator accurate, and what is it based on?+
The method is traceable to authoritative sources, including Burke LM et al., Sports Med 2017 — contemporary carbohydrate guidelines; Bussau VA et al., Eur J Appl Physiol 2002 — 1-day carb loading. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the Carb Loading Calculator free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the Carb Loading Calculator for?+
It's commonly used for carb loading, carbo load marathon, race week carbs. The modern 36–48 h, 10–12 g/kg protocol — no depletion phase, with a day's worth of food examples.
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