Carb Cycling Calculator

How it's calculated

Carb cycling means eating more carbohydrate on some days and less on others, while keeping the weekly calories where you want them. The calculator starts from your maintenance calories and applies your goal: 15% below for fat loss, 10% above for muscle gain, or no change. That gives a daily target.

High days are set above the target and low days below it by the same percentage, and moderate days sit on the target. Every pattern offered has as many high days as low days, so the weekly average comes out equal to the target. Protein stays the same each day at the grams per kg you choose. Fat changes with the day type, at 0.6 g per kg on high days, 0.8 on moderate days and 1.1 on low days. Carbohydrate takes up whatever calories remain, at 4 kcal per gram of carbs and protein and 9 per gram of fat.

The example week lists the days in a sensible order, but you can arrange them to suit your schedule. People often place high-carb days on their hardest training days.

Does it work?

Carb cycling is a way to organise your eating, and studies have not shown it to beat a steady plan with the same total calories and protein. The things that drive results are your total calories over the week, enough protein, and being able to stick with the plan. Use it if the pattern suits your training and appetite, and use a steady plan if it does not.

To keep things safe, the calculator is for adults and will not build a plan whose low days fall under 1,200 kcal for women or 1,500 kcal for men. This is general information and not medical advice. If you have diabetes, are pregnant, have a history of disordered eating, or take medicine that affects blood sugar, speak to a doctor or dietitian before changing how you eat. For related numbers, see the Protein Intake Calculator and the Macro Calculator.

Example

A 70 kg man with 2,500 maintenance calories who chooses to maintain weight, 1.8 g per kg of protein, the 2-3-2 pattern and a standard swing gets 3,000 kcal on high days, 2,500 on moderate days and 2,000 on low days. Protein is 126 g every day. Carbs come to about 530 g, 373 g and 201 g, and the week totals 17,500 kcal, which is 2,500 a day on average.

Frequently asked

What is carb cycling?

Carb cycling is a pattern of eating more carbohydrate on some days, often training days, and less on others. The aim is to match carbs to activity while keeping weekly calories and protein steady.

Is carb cycling better than a steady diet?

Research has not shown that it beats a steady plan with the same total calories and protein. It is a way to structure your week, and the best plan is the one you can follow consistently.

How are the calories on high and low days chosen?

High days are set above your daily target by the swing percentage you choose, and low days below it by the same amount. The patterns have equal numbers of high and low days, so your weekly average stays on target.

Why won't it build my plan?

The calculator refuses plans where low days drop below 1,200 kcal for women or 1,500 kcal for men, or where protein and fat leave no room for carbs. Raise your calories, use the gentler swing, or choose maintain.

Who should avoid carb cycling?

People with diabetes, anyone pregnant, people who have had disordered eating, and anyone taking medicine that affects blood sugar should talk to a doctor or dietitian first. It is also not meant for under 18s.