Practical planning · no account
Carbohydrate & Gel Count Planner
Calculate carbohydrate from drinks, food and gels for your chosen target and session duration, with a printable rehearsal timeline.
Work out your fuel quantities
The defaults are an arithmetic example, not a recommended intake. Enter a target you have selected with suitable guidance and practised in training. A short easy session may not need fuel during exercise.
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.
Use the result in context
Counting packets without counting the carbohydrate in your drink can double-count fuel. This planner shows the contribution from each source, the remainder and the effect of rounding up to whole portions. It does not choose a medically suitable target for you.
Sources and method
Formula details appear with the tool. Label arithmetic does not measure absorption, hydration status or individual requirements.
Read the site methodology