Carb Cycling Calculator

The Carb Cycling Calculator estimates your personalized carbohydrate cycling plan based on weight, height, and activity level. This tool helps fitness enthusiasts optimize fat loss and muscle gain by aligning intake with training days. Whether you are shedding body fat, building muscle, or boosting performance, this tool provides a precise weekly schedule. Stop guessing your macros and fuel efficiently.

Enter your weight in kilograms (kg)
Enter your height in centimeters (cm)
Enter your age in years
For more accurate results, enter your body fat percentage
Adjust the ratio between high and low carb days (higher values = more extreme cycling)

How Your Personalized Carbohydrate Cycling Plan Is Calculated

Your personalized plan determines daily macronutrient targets by estimating your energy needs and strategically distributing carbohydrates throughout the week. The calculation starts by finding your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which estimates how many calories your body burns at rest.

Mifflin-St Jeor Equation

Men: (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161

The Logic:

  • BMR calculates your resting metabolic rate based on biometrics.
  • TDEE multiplies BMR by your activity level to find total daily burn.
  • Goal Adjustment adds or subtracts calories to create a surplus or deficit.

Once your Total Daily Energy Expenditure (TDEE) is set, the calculator fixes protein at 2g per kg of body weight and fat at 25% of total calories. The remaining calories are allocated to carbohydrates and distributed into high, moderate, and low days based on your chosen intensity ratio. This method ensures you have enough fuel for performance while maintaining a calorie target for your specific goal.

What Your Personalized Carbohydrate Cycling Plan Means

Your results provide specific gram targets for high, moderate, and low carbohydrate days, helping you manipulate insulin and glycogen stores effectively. Use these numbers to structure your weekly nutrition based on your daily activity levels.

For Weight Loss: Focus on keeping low carb days strictly under 50g to maximize fat burning, while using high carb days (around 150-200g) to replenish glycogen stores before intense workouts. This prevents metabolic slowdown while keeping you in a calorie deficit.

For Muscle Building: Your high days will be significantly higher (often 250g+) to support growth, so ensure you train hard on these days to utilize the fuel. Your low days will still provide adequate protein and fat to protect muscle tissue without excessive calories.

For Athletic Performance: Align your highest carbohydrate intake with your most demanding training sessions to prevent fatigue and maintain peak output. Prioritize complex carbs like oats and rice on these days for sustained energy.

Important Note

Remember that glycogen holds water, so your weight may fluctuate slightly between low and high days. This is normal and reflects stored fuel, not fat gain. Stay hydrated and monitor your energy levels rather than just the scale.

Disclaimer: This tool is for informational purposes only and is not intended as medical advice. Always consult with a registered dietitian or healthcare provider before starting any new diet plan, especially if you have underlying health conditions like diabetes. Re-calculate your needs every 4-6 weeks or after significant weight changes to ensure continued progress.