Activity Fuelling Planner
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Enter some basic information about your upcoming activity to see how many calories your body will burn! Fuelling properly can feel mystical, but to some extent it's 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
Body Weight 70 kg
45 kg130 kg
Pace 6:00 /km
Easy (~10:00 /km)Fast (~3:20 /km)
Moderate — breathing up, short sentences
Duration 2.0 hrs
15 min5 hrs10 hrs
Estimated Burn
Calories Burned
—
kcal total
Carbs Needed
—
g/hr estimated
Your Fueling Plan
Liquid Carbs 60 g/hr
30 g/hr75 g/hr120 g/hr
Carbs from Solids — total grams
Fueling Balance
Carb Fueling Balance
—
grams of carbs consumed vs estimated carb burn
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 |
Pace Reference Table
| Effort | Pace (per km) | Feel |
|---|---|---|
| RecoveryZero stress, active recovery | 8:00+ | Fully conversational |
| EasyAerobic base building | 6:30 – 8:00 | Comfortable, chatty |
| ModerateAerobic development | 5:00 – 6:30 | Breathing up, short sentences |
| TempoLactate threshold training | 4:15 – 5:00 | Comfortably hard, focused |
| ThresholdNear-max sustained effort | 3:45 – 4:15 | Very hard, minimal talking |
| Race PaceMaximum sustainable effort | < 3:45 | All out |