This calculator helps you plan your carb cycling strategy by determining optimal carbohydrate intake for different days based on your body metrics, activity level, and fitness goals. Create a personalized plan for fat loss, muscle gain, and improved performance.
Medical Disclaimer: This tool provides general educational estimates. Consult a board-certified provider for personalized advice.
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Follow these steps to calculate your personalized carb cycling plan:
Carb cycling is a strategic dietary method that alternates high, medium, and low carbohydrate days throughout the week to support fat loss, muscle gain, and performance.
Yes, it can be effective by manipulating insulin response and optimizing energy use, especially when paired with training schedules.
High-carb days are ideal for heavy training or intense workouts. Low-carb days are better suited for rest or light activity.
It depends on your goals and training frequency. Most people use 1–2 high-carb days, 2–3 medium, and 2 low-carb days weekly.
Yes. Adjust your TDEE upward and set higher calorie targets for high- and medium-carb days while maintaining protein.
The 3-day cycle rotates through high, moderate, and low carb days continuously. The weekly schedule allows for customizing specific days of the week. The training-based approach increases carbs on workout days and reduces them on rest days.
Protein intake remains consistent throughout carb cycling to support muscle maintenance and recovery. This calculator recommends between 1.2-1.8g of protein per kg of bodyweight based on your activity level.