Fuel the work.
Nothing extra.

The calculator scales a pre-workout carbohydrate range to body weight, time available, workout type, duration, and intensity. Height is used to flag when a simple body-mass estimate may need more individual context. Sex changes the guidance shown, but not the underlying per-kilogram formula because current evidence does not support one universal male-versus-female multiplier. The estimate stays within the established guideline of roughly 1–4g/kg consumed 1–4 hours before exercise lasting over 60 minutes.

“Faster,” “moderate,” and “slower” are practical timing guides—not fixed glycemic-index claims. Fiber, fat, preparation, ripeness, portion size, and your own tolerance all affect digestion. Speed changes how a food is ranked for your timing window; it never changes the food’s calculated carb grams.

For endurance work, the during-workout guide progresses from 30–60g/hour for sessions over about an hour to 60–90g/hour for work beyond 2.5 hours. Intakes above 60g/hour are generally better supported by multiple transportable carbohydrates such as glucose or maltodextrin plus fructose. Build tolerance in training, not on race day.

Diet filters are intentionally strict: a meal template must satisfy every selected restriction. Online products can only be added when Open Food Facts positively supplies the matching diet or allergen-free label; missing data is treated as unverified, not safe.