Carb Cycling Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Get high, normal, and low carb day targets to match your training schedule.
Your result will appear here
Complete the form and press Calculate Carb Cycling.
Estimated result
These estimates are for educational purposes only and are not medical advice.
Why use this calculator
Carb cycling alternates higher-carb days around training and lower-carb days on rest days. This supports workout performance and can improve fat loss compared to a flat low-carb approach. This calculator distributes your weekly carb budget across training and rest days.
How to use this calculator
Enter your details and activity level, then press Calculate. You will see calorie and carb targets for three types of days: a high-carb training day, a normal maintenance day, and a low-carb rest day.
What the result means
High day (+20% kcal, 55% from carbs) is designed for heavy training days. Normal day matches your TDEE with a moderate carb split (40%). Low day (−25% kcal, 20% from carbs) is for rest or light days.
Important limitations
Carb cycling works best with consistent tracking and a structured training plan. The splits shown are starting points — individual response varies.
FAQ
How do I structure my week?
A common pattern is 2–3 high days (heavy lifting), 2–3 normal days (moderate training), and 1–2 low days (rest or cardio).
What about protein and fat on each day?
Keep protein consistent across all days. Fat fills the remaining calories after protein and carbs are set.
Why do I need to enter my age?
Age affects metabolic rate and body composition. The formulas used here are validated for adults (18+). Child and teen calculations require different growth-adjusted reference ranges not covered by this tool.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.