Carb Cycling Calculator
Optimize your carb intake based on activity levels, goals, and body composition.
Your Carb Cycling Plan
High Carb Days (Training Days)
Calories: 0
Carbs: 0g
Protein: 0g
Fat: 0g
Low Carb Days (Rest Days)
Calories: 0
Carbs: 0g
Protein: 0g
Fat: 0g
*Macros split: 40/30/30 (High Carb) & 25/40/35 (Low Carb)
Why Carb Cycling Works
Carb cycling alternates high-carb days (for energy/workouts) and low-carb days (for fat burning). Benefits include:
- 🔥 Boosts metabolism through calorie variability
- 💪 Preserves muscle mass during fat loss
- ⚡ Improves insulin sensitivity
Sample 7-Day Carb Cycling Meal Plan
Training Days (High Carb): Oats, rice, sweet potatoes, fruits.
Rest Days (Low Carb): Leafy greens, avocados, eggs, fatty fish.
Key Features & Formula
- Science-Backed Calculations:
- BMR: Mifflin-St Jeor Equation (most accurate for TDEE).
- TDEE: BMR × Activity Multiplier.
- Goal Adjustment:
- Fat Loss: -500 calories/day
- Maintenance: 0
- Muscle Gain: +250 calories/day
- Carb Cycling Macro Splits:
- High Carb Days (Training): 40% carbs, 30% protein, 30% fat.
- Low Carb Days (Rest): 25% carbs, 40% protein, 35% fat.
- Dynamic Adjustments:
- Automatically reduces rest-day calories by 300.
- Adjusts macros based on activity level and goals.