Carb Cycling Calculator

Plan high, normal and low carb days.

How it’s calculated

Each day scales your maintenance calories up or down, and sets carbohydrate as a share of that day's calories.

High = TDEE × 1.20 (55% carbs) · Normal = TDEE (40% carbs) · Low = TDEE × 0.75 (20% carbs); carbs = day calories × share ÷ 4.

Source: TDEE via Mifflin–St Jeor (1990); cycling percentages are a common training framework.

Continue exploring

Calorie targets for common fasting windows.

Ease calories back up toward maintenance.

Compare commonly used reference equations.

Estimate total daily energy expenditure.

Estimate lean mass and fat-free mass index.

Calculate adult body mass index and understand the range.

Estimate your fat-distribution risk band.

Explore a macronutrient starting range.