Nutrition Planner
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Enter some basic information about your upcoming activity to see how many calories your body will use during the ride! Fuelling properly can feel mystical, but to some extent its a basic math exercise.
Activity Details
Intensity 5 / 10
1 — Easy5 — Upper Z210 — All Out
Upper Zone 2 — breathing up, one or two sentences at a time
Duration 2.0 hrs
15 min5 hrs10 hrs
Estimated Burn
Calories Burned
—
kcal total
Carbs Needed
—
g/hr estimated
Your Fueling Plan
Carbs in Bottles 60 g/hr
30 g/hr75 g/hr120 g/hr
Carbs from Solids — total grams
Activity Balance
Calorie Deficit from Ride
—
calories burned vs. calories consumed during activity
FTP Reference Table
| Level | Women | Men |
|---|---|---|
| NoviceNew to cycling, limited training experience | 90 – 150 W | 100 – 175 W |
| IntermediateSome cycling experience, regular training | 151 – 200 W | 176 – 225 W |
| AdvancedExperienced cyclist, consistent structured training | 201 – 250 W | 226 – 325 W |
| EliteHighly trained, competitive cyclist | 251+ W | 326+ W |