Calculate your fueling and hydration needs for your next run. Don't bonk.
Route & Condition Details
Based on Naismith's Rule if auto-estimated.
Higher heat increases fluid needs significantly.
Your Nutrition Plan
Hydration
-- L
Total Fluid
Hourly Rate:-- ml/hr
⚠️ Includes heat adjustment (+0%)
Energy
-- kcal
Total Calories
Hourly Intake:-- kcal/hr
Approx. -- gels (@ 100kcal)
"Calculated for a -- hour run."
How it works
Run nutrition is highly individual, but this calculator provides a solid baseline based on endurance best practices:
Fluid: Base ranges are 400-800ml per hour. We adjust this upwards by 15% for every 5°C above 20°C to account for increased sweat rates.
Calories: Most runners can digest 60-90g of carbs per hour (240-360 kcal). We estimate needs based on time on feet.
Duration Estimate: If you don't know your time, we use Naismith's Rule (1h per 10km + 1h per 600m elevation gain) to guess a conservative finish time.
Disclaimer: This tool provides general estimates. Always test your nutrition strategy during training. Consult a medical professional for specific health advice.