Carb Cycling Calculator
Enter your weight, activity level, and goal to get personalized high, medium, and low carb day targets for carb cycling.
Use the Carb Cycling Calculator
Your Details
Est. TDEE
kcal / day
Goal Calories
kcal / day avg
Protein (all days)
g / day
High Carb Day
Carbohydrates
Protein
Fat
Total calories
Medium Carb Day
Carbohydrates
Protein
Fat
Total calories
Low Carb Day
Carbohydrates
Protein
Fat
Total calories
Suggested Weekly Schedule
Adjust training days to match your own workout schedule. High-carb days should align with your hardest training sessions.
Fill in your details and click Calculate Carb Cycle to see your daily targets.
Summary
Carb cycling alternates between high, medium, and low carbohydrate days to optimize fat loss, muscle retention, or muscle gain. This calculator uses your body weight, activity level, and goal to generate daily carb, protein, and fat targets for each day type — giving you a practical starting point for a carb cycling plan.
How it works
- Enter your body weight in pounds or kilograms.
- Select your typical activity level (sedentary to very active).
- Choose your primary goal: fat loss, muscle gain, or maintenance.
- The calculator estimates your TDEE, then applies carb cycling multipliers.
- Results show carb, protein, and fat grams for high, medium, and low carb days.
- Use the suggested weekly schedule as a starting template.
Use cases
- Plan carb intake around training days to fuel workouts and cut fat on rest days.
- Preserve muscle while in a calorie deficit by keeping protein high on all days.
- Break a fat-loss plateau by varying daily calorie and carb intake.
- Structure a simple carb cycling week without a personal trainer.
- Understand macro splits before starting a structured diet program.
- Compare targets across different activity levels or goals.