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Triathlon Nutrition Calculator

Calculate race-day carbohydrate, fluid, and electrolyte requirements for triathlon events.

Reviewed October 7, 2026 Runs in your browser — inputs are never stored

Triathlon Nutrition Calculator

Carbs (total)

300 g

60 g/hr

Fluid (total)

3.0 L

600 ml/hr

Sodium

3.5 g

700 mg/hr

This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.

About the Triathlon Nutrition Calculator

The triathlon nutrition calculator estimates carbohydrate, fluid and sodium needs during a race from its duration and intensity. It uses 45–90 g of carbohydrate per hour, 500–750 mL of fluid per hour and about 700 mg of sodium per hour. Practise race nutrition in training and adjust for heat and your sweat rate.

How to use it

  1. 1Enter your body weight.
  2. 2Enter the expected race duration in hours.
  3. 3Choose the intensity and read the totals and hourly targets.

Worked example

a 5-hour race at moderate intensity needs about 60 g of carbohydrate per hour (300 g total), 3 L of fluid and 3.5 g of sodium.

Common use cases

  • Planning race-day fuelling
  • Packing bottles and gels
  • Long training days

Frequently asked questions

A:Aim for 60–90 g of carbohydrates per hour depending on intensity and gut tolerance.

Reviewed for accuracy · Last updated October 7, 2026

Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).

CW

CalcWisee Editorial Team

Calculator development and formula review

CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.

Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards

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