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Ride nutrition calculator
Plan your fuel, fluid, and bottles for the ride.
Ride load
75 kg
kg
3 hr
hr
600 ml
ml
Ride effort
Hard aerobic work and group rides.
Conditions
Climate
15-25°C.
Sweat level
Normal sweat rate for most rides.
Water stops
Fuel setup
Choose fuel your stomach has already practiced.
Fueling experience
You can handle regular ride fuel.
What to pack
Carb bottles
4
Water bottles
0
Bars
1
Bananas
0
Gels
1
Caffeine
Skip
Trained starting plan. Plan one refill before bottles run low.
Pack what the ride actually needs.
Use the plan to decide bottles, drink mix, bars, gels, and sodium before the ride. Adjust after testing it outside.
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About ride nutrition estimates
A ride nutrition calculator turns ride duration, effort, conditions, and fueling preferences into estimated hourly carbohydrate, fluid, and sodium targets. Checkered converts those estimates into totals and a packing list using bottle size, refill options, and food carbohydrate values. The plan is a starting estimate, not individualized medical advice.
- What is the difference between hourly and total targets?
- Hourly targets describe the estimate for each hour of riding. Total targets multiply the hourly estimate by ride duration. The packing list also accounts for your selected foods, bottles, and refill plan.
- Should I use the default food carbohydrate values?
- Check your product labels and enter the actual carbohydrate amounts. A gel, bar, or drink serving can differ from the calculator's default.
- Can this predict my exact hydration needs?
- No. Conditions and sweat inputs only produce an estimate. Individual needs vary, so do not treat the result as a prescription or override medical advice.