CalculatorsCalories and Carbs Calculator
Calories and Carbs Calculator
A cycling rule of thumb treats mechanical kilojoules as food kilocalories. Carbs per hour scale with watts and stay between 30 g and 120 g so the suggestion is something you can actually swallow.
Inputs
Results
- Energy
- 2160 kcal
- Carbs
- 60 g/h
How the number is made
kcal ≈ average watts × hours × 3.6. That treats 1 kJ of pedal work as about 1 kcal of food, which hides metabolic efficiency inside the constant. Carbs g/h = watts × 0.3, clamped to 30–120.
kcal ≈ watts × hours × 3.6 treats one mechanical kilojoule as one food kilocalorie, which hides metabolic efficiency near 24% (1 kcal = 4.184 kJ). Carbs per hour = watts × 0.3, clamped to 30–120 g. That is a swallowable band, not a lab absorption rate. Gut tolerance, heat and drink mix still change what you can take in.
Related calculators
- Power-to-Weight Calculator
The watt input should be an effort you can describe in W/kg too.
- E-Bike Battery Range Calculator
Assist lowers the watts you hold, so the carb target drops with it.
Questions
Why watts × 3.6?
Watts × seconds = joules. Over an hour that is watts × 3.6 kilojoules, and riders often eat one kcal per kJ.
Do I eat the full amount on a one-hour ride?
Short rides live on stored glycogen. The hourly target matters more once you are out past 90 minutes.
Can this number set a medical diet?
No. It is a training estimate, including the 30 to 120 gram carbohydrate band. It is not a prescription. The notice above the form is the limit on how to use it.
Related gear
- Drink mix
Split the grams per hour across bottles and pockets before the ride starts.
$2–$4 per serving