Triathlon Nutrition Calculator

Your details

Your race-day body weight. Used to scale calorie and fluid losses.
kg
Expected time in the water in hours (e.g. 0.33 = 20 minutes).
h
Expected time on the bike in hours.
h
Expected time on the run in hours.
h
Warmer conditions increase sweat rate and therefore fluid and sodium needs.
Female athletes typically sweat less per hour; the calculator adjusts fluid needs accordingly.
Total calories burnedOlympic race
1,156kcal

Estimated energy expenditure across swim, bike and run

Total race time1.93h
Total carbohydrates needed96g
Carbs per hour (bike + run)60g/h
Total fluid needed1,120ml
Fluid per hour700ml/h
Total sodium needed1,120mg
Swim calories185kcal
Bike calories560kcal
Run calories412kcal
Pre-race carbs (15-30 min before)25g
Recovery carbs (within 30 min after)84g
Recovery protein (within 30 min after)21g
Carbs (g)96
Fluid (ml)1,120
Sodium (mg)1,120

You will burn roughly 1,156 kcal across your race.

  • 60 g of carbs per hour is the standard endurance target. Mix gels and sports drink to spread gastric load.
  • Aim for 700 ml per hour on the bike and run. Sip roughly every 5-7 minutes rather than large boluses to avoid sloshing.
  • Start recovery nutrition within 30 minutes of finishing: the glycogen window is open widest then.

Next stepDo a race-simulation brick workout with your exact on-course foods to confirm tolerance before race day.

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