Endurance fueling planner
Know what to eat
for every workout.
Your swims, rides, and runs sync directly from intervals.icu.
Each day gets calorie
and macro targets based on what you're actually training, and each session its carbs per
hour. Track load, log food, and see every formula behind the numbers.
↓ scroll to start the day
01 · plan
Your plan sets the target.
Sessions sync directly from intervals.icu, or from manually added work. Each one becomes that day's calories, macros, and in-session carbs.
Then know what to carry: each session gets a fueling plan from a kit in your Pantry, hour by hour. Glucose-only fuel above 60 g/hr gets flagged, and caffeine goes last, checked against your cap. Try it on the ride: swap the kit or change a quantity.
Wednesday · 2026-10-07
Daily macros — resting + this day's workout(s), tune in Math
Calories
4,014
Protein
135g
Fat
68g
Carbs
717g
Per meal (×4)
Calories
799
Protein
34g
Fat
17g
Carbs
128g
Schedule
EnterThreshold ride
Ride
TSS
165
IF
0.74
Duration
3h
In-ride carbs
68g/hr
Expected calories
1,770 kcal
net of resting
Avg watts
185 W
NP
185 W
204g total · needs glucose+fructose — above the single-transporter ceiling
Fueling plan
210g of 204g · 6g over
- Drink Mix 80 80g per bottle · 750 ml 2
- Energy Gel 25 25g per gel 2
0:00–1:00 85g
Sip 3/4 × Drink Mix 80
Take Energy Gel 25 at 0:30
1:00–2:00 60g
Sip 3/4 × Drink Mix 80
2:00–3:00 65g
Sip 1/2 × Drink Mix 80
Take Energy Gel 25 at 2:30
| Hour | Sip | Take | Carbs |
|---|---|---|---|
| 0:00–1:00 | 3/4 × Drink Mix 80 | Energy Gel 25 at 0:30 | 85g |
| 1:00–2:00 | 3/4 × Drink Mix 80 | — | 60g |
| 2:00–3:00 | 1/2 × Drink Mix 80 | Energy Gel 25 at 2:30 | 65g |
- ✓ Over 60 g/hr, and every item is glucose + fructose.
Day total TSS: 165
02 · train
Watch the session burn.
Scroll through the ride. Every minute draws on the tank, and the fueling plan's bottles and gels (yellow) go in on schedule and slow the drain. The red ring is where you'd be without them. Swap the kit and watch the tank change.
- 0:00–1:00 ~ 3/4 × Drink Mix 80 · Energy Gel 25 0:30 85g
- 1:00–2:00 ~ 3/4 × Drink Mix 80 60g
- 2:00–3:00 ~ 1/2 × Drink Mix 80 · Energy Gel 25 2:30 65g
03 · scan
Scan it in.
Time to refuel? Point your phone at the barcode. The food and its macros come up, set the servings, and one tap logs it to the meal. No barcode? Search for it by name.
Point at a barcode
Chocolate recovery shake
Per bottle (500 ml): 400 kcal · P 16.9g · F 8.4g · C 64.0g
Calories
799
Protein
33.8g
Fat
16.9g
Carbs
128.1g
04 · refuel
Meals put it back.
Each meal you log (green) tops the tank back up, and the day's remaining calories and macros count down as you go.
- meal 1 · post-ride pending
799 kcal
128 g carbs · 34 g protein · 17 g fat
- meal 2 · lunch pending
799 kcal
128 g carbs · 34 g protein · 17 g fat
- meal 3 · afternoon pending
799 kcal
128 g carbs · 34 g protein · 17 g fat
- meal 4 · dinner pending
799 kcal
128 g carbs · 34 g protein · 17 g fat
05 · show your work
Every number, derived.
No black box. From BMR to the per-meal split, every number comes with a worked example, and if you'd do the math differently, the constants are yours to change. Here's today, in full:
> fuelwright explain --today --athlete 75kg/180cm/12%bf
- lean mass
- 75 × (1 − 0.12)
- 66.0 kg
- BMR
- 370 + 21.6 × lean mass
- 1,796 kcal
- NEAT
- BMR × 0.25
- 449 kcal
- intensity
- √(165 ÷ (100 × 3))
- 0.74
- power
- IF × FTP 250 W
- 185 W
- work
- power × 3 h
- 2,002 kJ
- ride, net
- work ÷ (0.24 × 4.184) − resting
- 1,770 kcal
- day
- BMR + NEAT + ride
- 4,014 kcal
- protein
- 1.8 g × 75 kg
- 135 g
- fat
- 0.9 g × 75 kg
- 68 g
- carbs
- whatever is left ÷ 4
- 717 g
06 · features
Click through the app.
The dashboard, simplified and on a sample athlete's week. Switch tabs, pick a day, swap a fuel kit, log some food. Every feature is outlined, and every one is free.
> ~/fuelwright/weekly-plan — sample data
Weekly plan — your week from intervals.icu, or sessions you add — swim, bike, and run. Click a day.
Week of Oct 5
Daily and per-meal targets — calories and macros from resting needs plus the day's training, split across your meals.
Wed · 2026-10-07
Calories
4,014
Protein
135g
Fat
68g
Carbs
717g
Per meal (×4) — after in-session carbs
Calories
799
Protein
34g
Fat
17g
Carbs
128g
Sessions — each one's load, expected calories, and in-session carb target.
Threshold ride
Ride · Planned
TSS
165
Duration
3h
Expected calories
1,770 kcal
In-session carbs
68g/hr
Fueling plan — what to carry and when, from a kit in your Pantry. Swap the kit or change a quantity.
Fueling plan
210g of 204g · 6g over
- Drink Mix 80 80g per bottle · 750 ml 2
- Energy Gel 25 25g per gel 2
0:00–1:00 85g
Sip 3/4 × Drink Mix 80
Take Energy Gel 25 at 0:30
1:00–2:00 60g
Sip 3/4 × Drink Mix 80
2:00–3:00 65g
Sip 1/2 × Drink Mix 80
Take Energy Gel 25 at 2:30
| Hour | Sip | Take | Carbs |
|---|---|---|---|
| 0:00–1:00 | 3/4 × Drink Mix 80 | Energy Gel 25 at 0:30 | 85g |
| 1:00–2:00 | 3/4 × Drink Mix 80 | — | 60g |
| 2:00–3:00 | 1/2 × Drink Mix 80 | Energy Gel 25 at 2:30 | 65g |
- ✓ Over 60 g/hr, and every item is glucose + fructose.
07 · tools
Synced in. Checked.
Connect intervals.icu once. Planned and completed swims, rides, and runs sync in on their own.
Every swim, ride, and run comes in with its load, planned and completed, and becomes that day's targets.
Follow your weight trend. With the food log, four weeks of intake and weigh-ins show whether your targets actually fit you, and how far off they are.
Every tab, list, and form works without a mouse — digit hotkeys, a command bar, and a full shortcut reference behind ?.
08 · pricing
Every feature, free.
The weekly plan, full macro breakdown, food log, a fueling plan for every workout, your pantry of fuel kits and meals, math insights, and past weeks and long-range trends — all in every account, right now.
> fuelwright plan --list
# every feature, every account
09 · faq
Fueling questions, answered.
How many carbs per hour should I eat during a ride?
It depends on how hard and how long you're going. Fuelwright estimates the grams of carbohydrate you burn per hour from the session's energy and intensity, then sets a target to replace part of it: 60–120 g/hr on a ride, 30–90 g/hr on a run or swim. Sessions under an hour get no target, since stored glycogen covers them.
Carbs-per-hour calculator →When do I need glucose and fructose together?
Above about 60 g/hr. Glucose is absorbed through one transporter (SGLT1), which saturates around 60 g/hr. Fructose uses a separate one (GLUT5), so a roughly 1:0.8 glucose-to-fructose mix lets you absorb more. Fuelwright flags glucose-only fuel in any plan above 60 g/hr.
How does Fuelwright calculate calories burned?
For a ride with power, from the work you did: kilojoules divided by gross efficiency (24%) and 4.184, which is why kJ and kcal come out almost equal. Runs use distance and body weight, swims use intensity against your own threshold, and heart rate or effort are the fallbacks. Each workout counts net of the resting calories you would have burned anyway.
Calories-burned calculator →Does Fuelwright work with intervals.icu?
Yes. Connect with your intervals.icu API key, and your planned and completed swims, rides, and runs sync in with their training load, along with weigh-ins from intervals.icu wellness. Activities that reach intervals.icu from Garmin, Wahoo, or Zwift come through too.
How the intervals.icu sync works →Is Fuelwright only for cyclists?
No. It plans swims, rides, and runs, so it works for triathletes and runners as well as cyclists. Each sport has its own energy estimate and its own carbs-per-hour range.
How are daily macros set?
Protein (1.8 g/kg) and fat (0.9 g/kg) are set from body weight as floors, and carbohydrate gets the rest of the day's calories. A big training day means more carbs, not more of everything. Every constant can be changed in Settings.
Is Fuelwright free?
Yes, every feature is free right now: the weekly plan, daily calorie and macro targets, carbs per hour and an hour-by-hour fueling plan for every workout, the food log with barcode lookup, a pantry of fuel kits and meals, training load (CTL, ATL, form), weight trend, and past weeks.
> fuelwright start
Stop guessing what to eat.
Connect intervals.icu and see your week, with training load and macros, in a few minutes.