Long run fueling calculator for runners

Fueling long runs often raises practical questions about how much to take and when to take it. This calculator helps estimate the minimum amount of carbohydrate to consume during longer runs based on duration and effort.

The results provide a starting point for in-run fueling using gels, drinks, chews, or food. Individual needs can vary based on pace, intensity, and fueling tolerance, so these numbers are meant to guide planning rather than prescribe an exact amount.

This tool is designed to support clearer fueling decisions and help runners practice fueling strategies during training.