Fueling Calculator

Tell us about your run to get a personalized plan for carbs, fluid, sodium and caffeine that you can print or save as PDF.

Type of run
What do these levels mean?
  • Easy: you can talk comfortably while running.
  • Steady: a strong long run. You can keep it up for a long time, but you can only say short phrases.
  • All out: race effort, the fastest pace you can hold for the whole distance.
  • Cool: below 12 °C (54 °F).
  • Mild: 12–22 °C (54–72 °F).
  • Hot: above 22 °C (72 °F), or very humid.
Will you use caffeine?

Enter your weight to see your plan.