Carbohydrate Depletion Calculator

Calculate carb depletion and intake requirements based on exercise zones

Exercise Data

Total Exercise Duration (minutes)

Time in Each Zone (minutes)

Zone 1

Zone 2

Zone 3

Zone 4

Zone 5

Use custom depletion rates

Base Depletion Rates (g/hr)

Zone 1

Zone 2

Zone 3

Zone 4

Zone 5

Extended Rates (g/hr) - After 2 hours

Zone 1

Zone 2

Zone 3

Zone 4

Zone 5

Results