Nutrition Calculators

Getting your nutrition right can make or break a long ride, whether you are tackling a 160 km sportive through the Scottish Borders or simply trying to avoid the dreaded bonk on a weekend club run. UK weather adds a complicating factor — cool, overcast conditions can mask sweat loss, leading riders to underestimate their fluid needs. Our hydration calculator accounts for temperature and duration to give you a realistic fluid intake target, while the electrolyte calculator ensures you are replacing the sodium lost through sweat, not just topping up with plain water.

Timing your fuelling correctly is just as important as the quantity. The ride calorie calculator estimates your total energy expenditure so you can plan how many grams of carbohydrate per hour to consume, and the energy gel calculator tells you exactly how many gels or bars to pack in your jersey pockets. For riders preparing for events like the Etape du Tour or RideLondon, the carb loading calculator helps you maximise glycogen stores in the days leading up to the event, following established sports nutrition protocols used by British Cycling's performance programme.

Recovery nutrition is often overlooked by amateur cyclists, but getting protein and carbohydrate intake right in the 30 minutes after a hard effort significantly improves adaptation and reduces muscle soreness. The recovery nutrition calculator provides personalised targets based on your body weight and session intensity, helping you refuel properly before your next ride. The bonk calculator is a useful educational tool too — it estimates when your glycogen stores will run out if you fail to eat during a ride, reinforcing why on-the-bike fuelling matters.