Minimum daily carbohydrate intake calculator for runners

Many runners underfuel on carbohydrates without realizing it. This calculator helps estimate the minimum daily carbohydrate intake commonly recommended by sports dietitians to support run training and recovery.

The results provide a baseline intake based on activity level. Each category includes a range, and some overlap may occur between higher training volumes.

This calculator sets a starting point, not a target or upper limit. Actual carbohydrate needs often increase with training load, intensity, and individual factors.

For individualized nutrition guidance, a Sports Dietitian can interpret these numbers and provide recommendations tailored to your specific training demands and goals.