Runners doing anything from a 50 km trail race to a multi-day event, and the crews who feed them.

Where do the numbers come from?

From published sports-nutrition ranges for carbohydrate, fluid and sodium intake during long endurance events, scaled by your weight and the conditions. They are a starting point to test in training, not medical advice.

Do I need an account?

No. The calculator works without one. An account (sign in by email, no password) is for saving and sharing plans.

What happens to my data?

Your plans are private by default. A shared plan is reachable only by its unguessable link, which you can revoke. You can delete everything from your profile.

Ultra nutrition calculator

Know what to eat and drink, hour by hour.

Put in your weight, how long you expect to be out, how hard you will push and what the weather will do. UltraCalcPal turns that into carbs, fluids and sodium per hour, then into gels, bottles and salt caps per aid station.

Open the calculator

The calculator

Free, no account. Change anything and the plan updates. Sign in to keep it.

Every hour

Carbs: 56g
Fluids: 490ml
Sodium: 500mg

Over 12 hours: 672 g of carbs, 5.9 litres of fluid and 6000 mg of sodium.

What that looks like

Gels
3 gels an hour, about 56 g of carbs
Quick to take, easy to carry. About 25 g each.
Chews
2 servings an hour, about 56 g of carbs
A change of texture helps with taste fatigue. About 30 g a serving.
Drink mix
2 scoops an hour in 490 ml of water, about 56 g of carbs
Fluids, carbs and sodium in one. About 30 g a scoop.
Mix it up
2 gels plus chews each hour, with 245 ml of drink mix and 245 ml of water.
Variety keeps you eating when nothing tastes good any more.

Watch out for

Nothing stands out for this plan. Rehearse it on a long run all the same.

Hour by hour

Hour	Carbs	Fluids	Sodium
1	56 g	490 ml	500 mg
2	56 g	490 ml	500 mg
3	56 g	490 ml	500 mg
4	56 g	490 ml	500 mg
5	56 g	490 ml	500 mg
6	56 g	490 ml	500 mg
7	56 g	490 ml	500 mg
8	56 g	490 ml	500 mg
9	56 g	490 ml	500 mg
10	56 g	490 ml	500 mg
11	56 g	490 ml	500 mg
12	56 g	490 ml	500 mg

Before and after

The three days before: about 700 g of carbs a day (10 g per kg), low in fibre and fat, with plenty of water.
The first hour after: about 84 g of carbs, 21 g of protein and 1750 ml of fluids, then small meals every two to three hours.
Rough cost in US dollars: about $126 on gels and drink mix, $66 on chews and homemade drink, or $29 on real food and water, over about 3 aid-station stops.

These numbers are a starting point from published sports-nutrition ranges, scaled to you. Test them in training and adjust. They are not medical advice; talk to a doctor or a sports dietitian about your own health.

How it works

1Enter your weight, the hours you expect to be out, your effort and the weather.
2Get carbs, fluids and sodium per hour, plus the totals for the race.
3Add the aid stations and read what to carry between each pair, and what goes in each drop bag.
4Save the plan, share it with your crew by link, or print it as a PDF.

Free to calculate, Pro to keep

Free

The full calculator, no account
Carbs, fluids and sodium per hour and in total
Fuel ideas: gels, chews, drink mix or real food
One saved plan

Pro

$12 USD once, no subscription

Unlimited saved plans
Aid-station planner with drop-bag lists
Weather forecast for the race day and place
Share a plan with your crew by private link
Printable PDF plan
Race notes, actual intake and what to change next time

Questions

Who is this for?: Runners doing anything from a 50 km trail race to a multi-day event, and the crews who feed them.
Where do the numbers come from?: From published sports-nutrition ranges for carbohydrate, fluid and sodium intake during long endurance events, scaled by your weight and the conditions. They are a starting point to test in training, not medical advice.
Do I need an account?: No. The calculator works without one. An account (sign in by email, no password) is for saving and sharing plans.
What happens to my data?: Your plans are private by default. A shared plan is reachable only by its unguessable link, which you can revoke. You can delete everything from your profile.