Glycogen Depletion Calculator
Estimate muscle glycogen depletion during exercise based on duration, intensity, and starting glycogen stores.
Glycogen Used
11 g
Glycogen Used vs Exercise Duration
Glycogen Depletion During Exercise
Glycogen is the primary fuel for moderate-to-high intensity exercise. Depletion causes fatigue ("bonking" or "hitting the wall").
Estimation
Depletion Rate (g/hr) = Starting Glycogen x Intensity Factor x 0.02
Glycogen Used = Depletion Rate x Duration
A well-fed athlete stores about 400-600 g of muscle glycogen. At 70% VO2max, glycogen provides 50-70% of energy. Full depletion typically occurs after 90-120 minutes of continuous vigorous exercise without carbohydrate intake.
Example Calculation
Starting with 500 g glycogen, exercising at 70% VO2max for 90 minutes.
- 01Depletion rate = 500 x 0.70 x 0.02 = 7.0 g/hr
- 02Glycogen used = 7.0 x 1.5 hrs = 10.5 g
- 03Note: actual rates are much higher (~2-3 g/min at 70% VO2max)
- 04Time to depletion = 500 / 7.0 x 60 = 4,286 min
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