Carb Cycling Calculator

How it works

Weekly kcal = TDEE × 7 × goal factor; high days ≈ +15%, low days ≈ −12% of the daily average (rebalanced); protein fixed at g/kg; fat 0.7 / 0.9 / 1.1 g/kg; carbs fill the remaining calories ÷ 4

Carb cycling keeps weekly calories where your goal needs them but shifts carbohydrate toward the days you train hardest, when muscles can store it as glycogen and use it for performance, and away from rest days, when it is more likely to sit as fat and when lower insulin may aid fat oxidation. Protein stays constant to protect muscle, fat moves inversely to carbs to keep the day satisfying, and the calorie swing between days is kept moderate — roughly ±15% — so the weekly deficit or surplus still does the real work. Evidence that cycling beats a steady diet is modest; its practical value is adherence and better training quality on key days. Adjust after two weeks based on scale trend and gym performance.

Worked example

2,500 kcal TDEE, 80 kg, cutting with 2 high, 2 moderate and 3 low days: weekly 14,875 kcal; high days ≈ 2,465 kcal with 330 g carbs, moderate ≈ 2,145 with 215 g, low ≈ 1,885 with 115 g; protein 160 g every day.

Frequently asked questions