🍌 Triathlon Nutrition Calculator
Enter your expected race duration and body weight to get general per-hour and total targets for carbs, fluid, and sodium during your triathlon.
General fueling targets
This calculator applies widely-cited endurance nutrition guidelines: roughly 45-75 grams of carbohydrate per hour depending on race intensity and duration, about 500-800 milliliters of fluid per hour, and roughly 400-800 milligrams of sodium per hour to help replace what is lost through sweat. Longer, steadier efforts like full Iron distance races generally call for higher carbohydrate intake per hour than shorter, faster sprint or Olympic events.
Using these numbers
Multiply the per-hour targets by your race duration to get a total plan, then translate that into gels, drinks, and solid food you have already practiced with in training. Fluid and sodium needs can vary substantially with heat, humidity, and individual sweat rate, so these figures are a starting point rather than a precise prescription.
- Always test your nutrition plan in training before race day, never for the first time on race day.
- This tool is for general planning and educational purposes and is not medical or dietetic advice.