Carb cycling calculator
Get macros for high-carb and low-carb days, and a plan for your week. Calories stay steady; carbs follow your training.
Carb cycling calculator examples
Sample people, made up to show how the numbers change. Load one into the calculator to tweak it.
Dev, 4 training days
Dev, 34, 178 cm (5'10"), 84 kg (185 lb), works out 3-5 days a week, maintaining, trains 4 days
4 high-carb, 3 low-carb days
2,770 cal
calories every day
- High-carb day
- 336 g carbs, 84 g fat
- Low-carb day
- 126 g carbs, 177 g fat
- Protein (every day)
- 168 g
| Day | calories a day | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mon · high | 2,770 cal | 168 g | 336 g | 84 g |
| Tue · high | 2,770 cal | 168 g | 336 g | 84 g |
| Wed · low | 2,770 cal | 168 g | 126 g | 177 g |
| Thu · high | 2,770 cal | 168 g | 336 g | 84 g |
| Fri · low | 2,770 cal | 168 g | 126 g | 177 g |
| Sat · high | 2,770 cal | 168 g | 336 g | 84 g |
| Sun · low | 2,770 cal | 168 g | 126 g | 177 g |
- Calories stay the same every day. Carbs and fat trade places, so the week adds up the same.
- Put high-carb days on your hardest training days.
Maya, 3 training days
Maya, 29, 165 cm (5'5"), 68 kg (150 lb), lightly active, losing, trains 3 days
3 high-carb, 4 low-carb days
1,430 cal
calories every day
- High-carb day
- 130 g carbs, 41 g fat
- Low-carb day
- 102 g carbs, 53 g fat
- Protein (every day)
- 136 g
| Day | calories a day | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mon · high | 1,430 cal | 136 g | 130 g | 41 g |
| Tue · low | 1,430 cal | 136 g | 102 g | 53 g |
| Wed · high | 1,430 cal | 136 g | 130 g | 41 g |
| Thu · low | 1,430 cal | 136 g | 102 g | 53 g |
| Fri · high | 1,430 cal | 136 g | 130 g | 41 g |
| Sat · low | 1,430 cal | 136 g | 102 g | 53 g |
| Sun · low | 1,430 cal | 136 g | 102 g | 53 g |
- Calories stay the same every day. Carbs and fat trade places, so the week adds up the same.
- Put high-carb days on your hardest training days.
How the carb cycling calculator works
Daily calories come from your maintenance and goal. They stay the same every day, so the week adds up no matter how you shuffle days.
Protein is steady at 2 g per kg. High-carb days get 4 g of carbs per kg, low days 1.5 g, and fat moves the opposite way.
Training days are spread through the week. Swap them to match your real schedule.
Frequently asked questions
What is carb cycling?
Eating more carbs on training days and fewer on rest days. It puts fuel where you need it.
Does carb cycling help you lose weight?
Weight loss still comes from total calories. Carb cycling is a way to arrange them that some people find easier.
How many high-carb days should I have?
One for each hard training day is a good start. Most people use 2-4.
Sources
- Mifflin et al. (1990), a new predictive equation for resting energy expenditure
- International Society of Sports Nutrition position stand: protein and exercise (2017)
- Thomas et al. (2016), nutrition and athletic performance (ACSM, Dietitians of Canada, AND)
These tools give estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, check with your doctor or a registered dietitian.