Carbohydrate & Gel Count Planner
Set your carbohydrate target, count what you'll get from drinks and food, and see how many gels or portions to pack.
Work out how many gels or portions to pack
The form starts with an example. Replace it with a target you’ve practised in training and the amounts on your own labels. For a short, easy session, you may only need your usual meals.
Formula and limits
Session target = hours × your chosen grams per hour. Drink carbohydrate = prepared ml × grams per 100 ml ÷ 100. Subtract drink and other food from the target, then divide the remaining carbohydrate by grams per gel and round up to whole packets. Field limits are software limits, not safe intake ranges.
This does not assess tolerance, caffeine, allergens or suitability. Do not force drinks to finish a carbohydrate target. Follow product directions and seek a sports dietitian's guidance for an individual fuelling strategy.
How to use the result
Include the carbohydrate in your drink and food before you work out how many gels to pack. The calculator uses the target you enter and shows how rounding up to a whole portion changes the total. Try the plan on a training session first.
Follow any advice from your healthcare team about how much to drink, eat or take during exercise.