Carbohydrate Calculator

Carbohydrate Calculator | Fluid Calculator | Post Exercise Fluid Calculator

To use the calculator:

  1. Select your activity with appropriate intensity (if applicable).
  2. Enter your weight in pounds or kilograms.
  3. Enter your event length, and select the
    % Maximum Heart Rate level that you plan on using.
  4. Click Calculate.
  5. Click Add Below to total calories for multisport events.
  6. And, finally, this calculator works between bodyweights of 104-216 lb (47-98 kg). For those below 104 lb (47 kg), use the values for 104 lb (47 kg) as a maximum. For those above 216 lb (98 kg), use the values for 216 lb (98 kg) as a minimum.

In order to optimize your plan, we do recommend you consult with a good sports dietician, using the information calculated here as a starting point.


Please let us know what you think of this calculator! Is it user friendly or too complicated? Does it help you plan your training and competing, or is it confusing? We want to know your thoughts. Send your comments to our Medical Director, Dr. Douglas W. Stoddard, at douglas.stoddard@medioncorp.com.
Thank you.

Activity *
 
 
 Hours    Min.






Fluid Calculator

Carbohydrate Calculator | Fluid Calculator | Post Exercise Fluid Calculator

Calculating Maximum Hourly Fluid Needs: The Fluid Balance Test

The fluid balance test is an easy way to help you gauge your individual fluid needs. These needs will vary with temperature, level of exertion, type of exercise etc. Therefore, to get a truly accurate assessment of you fluid needs, we recommend repeating this test under a variety of conditions. The following helps you calculate the MAXIMUM HOURLY FLUID INTAKE you require.

To use the calculator:

  1. Weigh yourself, ideally with no clothes on, with an empty bladder before a workout. If clothes must be worn, you should have a similar dry version, or close to, to change into for your post-event weight.
    Enter your pre-event weight in pounds or kilograms.
     
  2. Keep track of your fluid intake (in litres, millilitres or ounces) during the workout (Remember: water bottles vary in size, so it's best to measure yours with a standard kitchen measuring cup prior to doing this test).
    Enter your fluids ingested in litres, millilitres or ounces.
     
  3. After your workout, remove wet clothing, towel-off excess sweat, empty your bladder, and weigh yourself again, ideally with no clothes on. If clothes must be worn, they should be a dry version of those used to measure your pre-workout weight.
    Enter your post-workout weight. Use the same units you did for pre-event weight (pounds or kilograms).
     
  4. Record and enter your event length.
    (hours and minutes).

     
  5. Click Calculate.
     

 

 

 Hours    Min.


Calculating Minimum Hourly Fluid Needs: The 2% Rule

The above helps you figure out the maximum hourly fluid intake you require, based on trying to replace all of the fluid which you are losing. However, the amount you lose isn't necessarily the same as you need to replace. Especially for higher intensity races, your gastrointestinal system may not be able to handle replacing ALL of the fluids lost due to the inevitable decreases in digestive capacity as intensity and duration of exercise goes up. In fact, while perhaps not ideal, you may be able to withstand up to a 2% by weight dehydration level. For instance, if you weigh 200 lbs, you may be able to tolerate up to a 4 lb fluid loss (2% x 200 lbs = 4 lbs).

To use the calculator:

  1. Enter your pre-event weight (in pounds or kg).
     
  2. Enter your event length. Chose a finish time that is reasonable, not ideal or 'best-case scenario'.
     
  3. Enter your maximum Hourly Fluid Needs.
     
  4. Click Calculate.
     
 Hours    Min.


Carbohydrate Calculator | Fluid Calculator | Post Exercise Fluid Calculator

Post Exercise Fluid Calculator

Calculating Post Exercise Fluid Deficits: The Post Exercise Fluid Balance Test

The post exercise fluid balance test is an easy way to help you gauge your post exercise fluid deficits, providing a guide to how much fluid you need to replace to achieve normal hydration levels. The ultimate goal is to avoid these deficits by ingesting an electrolyte balanced sports drink like e loadTM during activity. However, if they occur, these deficits will vary with how much fluid you lost and replaced during your exercise session, and how much electrolyte, especially sodium and potassium, the fluid contained. Reductions in the intake of one or any combination of any of these substances may leave you dehydrated after exercise.

To use the calculator:

  1. Weigh yourself (in lbs or kgs), with no clothes on, with an empty bladder before a workout.
    Record this number in
    A: Pre-Workout Weight
     
  2. Keep track of your fluid intake (in oz, ml or litres) during the workout. (Remember: a regular water bottle holds about 500 mL or 0.5 liters).
    Record this number in
    B: Volume Fluids Ingested
     
  3. After your workout, towel-off excess sweat, empty your bladder, and weigh yourself again with no clothes on.
    Record this number in
    C: Post-Workout Weight
     
  4. Click Calculate.
     
 
A:
B:
C:

D:
E: