Calculator: How Many Gels Do I Need?
When to Start Using Energy Gels
Not every race requires in-race fueling. Your glycogen stores can power short, high-intensity events without additional carbohydrates. Use this quick reference to know when a fueling plan becomes important:
| Race Duration | Example Events | Fueling Recommendation |
|---|---|---|
| < 45 min | 5K, mile, track events | No gels needed — rely on pre-race meal and caffeine if desired. |
| 45–60 min | 10K, tempo efforts | Optional: 1 gel 15–20 min before race start if glycogen is low. |
| > 60 min | Half marathon, marathon, long triathlon, ultra | Yes — plan your gel schedule (1 every 30–45 min). Jump to Gel Calculator ↓ |
Tip: Start your first gel about 20 minutes into the race — not at the start line — and continue at regular intervals based on your target carb intake.
Race Day Gel Calculator
Pick your gel and race time. We’ll estimate how many you’ll need based on your target carb intake per hour (most runners land between 30–60 g/h). Practice this plan in training.
We’ll use each product’s typical carbs per serving.
hr
min
45 g/h
Tip: start at 30–45 g/h if new to fueling; experienced runners may push 60 g/h.
Total gels needed
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Total carbs delivered
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Interval between gels
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Suggested gel schedule
This is a starting point. Practice during training to dial in timing and tolerance. Pair gels with small sips of water/electrolyte.
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