truefuels nutrition calculator

Prototype. Use as guidance and validate in training.

confidence: low

Inputs

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Products per hour

rounded to practical steps
Gels / hour
3.0
low 1.0 / high 2.0
Electrolytes / hour
5.0
servings
Water / hour
650
mL

Total products for activity

Total gels
6
low 2 / high 4
Total electrolytes
10
servings
Total water
1.3
litres

Total calculated requirement (targets)

CHO
69 g/h
total 138 g
Salt equivalent
2.5 g/h
total 4.9 g
Water
650 mL/h
total 1.3 L

Bottle planner

Bottles
1.3 /h
500 mL bottle • 46 min per bottle
Electrolytes per bottle
3.8
Add ~3.8 serving(s) per bottle

Confidence

low
  • Sweat rate and sodium are estimated; validate fluid and salt in training.
  • Limited fluid access may cap intake below calculated need.
Debug values
{
  "sweatRateLph": 0.65,
  "sweatNaMmolL": 65,
  "saltGph": 2.46909,
  "fluidMlph": 650,
  "carbsGph": 69,
  "gelsPerHourRaw": 3.1363636363636362
}

Safety note

This is an estimate based on the inputs provided. If sweat rate and sweat sodium are not measured, water and salt targets can be materially off. Validate in training and adjust for thirst, GI tolerance, and practical bottle access.