Carb Cycling Calculator
Plan high, medium, and low carb days around your training with carbohydrate targets in grams for each day type.
| Day Type | Days/week | Carbs |
|---|---|---|
| High (training) | 2 | 300 g |
| Medium | 2 | 188 g |
| Low (rest) | 3 | 75 g |
Weekly total: 1,201 g carbs
Note: Place high-carb days on your hardest training sessions to fuel performance and refill glycogen. Keep protein and fat steady across all day types and only the carbs cycle.
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Calculation Method
Carb cycling rotates your carbohydrate intake between high, medium, and low days, usually matched to your training schedule. High-carb days fuel hard sessions and refill muscle glycogen; low-carb days nudge the body toward fat use on rest days. This calculator sets per-day-type carb targets in grams scaled to your body weight.
The Formula
Medium day carbs (g) = body weight (kg) × medium factor
Low day carbs (g) = body weight (kg) × low factor
Weekly carbs = high×Hdays + medium×Mdays + low×Ldays
Protein and fat stay roughly constant; only carbohydrates (and therefore total calories) cycle across the week.
Carb Factors by Plan
| Plan | High | Medium | Low |
|---|---|---|---|
| Conservative | 3 g/kg | 2 g/kg | 1.5 g/kg |
| Moderate | 4 g/kg | 2.5 g/kg | 1 g/kg |
| Aggressive | 5 g/kg | 2 g/kg | 0.5 g/kg |
Worked Example
A 75 kg athlete on the moderate plan with 2 high, 2 medium, 3 low days:
- High day: 75 × 4 = 300 g
- Medium day: 75 × 2.5 = 188 g
- Low day: 75 × 1 = 75 g
- Weekly carbs: 300×2 + 188×2 + 75×3 = 1,201 g
How to Schedule It
Put high-carb days on your most demanding workouts (heavy legs, long runs, intervals) and low-carb days on rest or light activity. Center carbs around training for performance, and keep daily protein high regardless of the day type.
Note: This is an educational estimate, not medical or dietary advice. Carbohydrate needs vary with training volume and metabolism. Consult a registered dietitian or healthcare professional before adopting a structured plan.
Frequently Asked Questions
Carb cycling alternates higher-carb days (often hard training days) with lower-carb days (rest or light days). It aims to fuel performance when needed while improving body composition on easier days.
High days often run 3-5 g/kg or more, medium days around 2-3 g/kg, and low days around 1-2 g/kg, adjusted to training. The calculator sets grams per day type from your body weight.
The main driver of fat loss is still your overall calorie balance. Carb cycling can improve training quality and adherence, but it is not magic - total weekly intake matters most.
What is carb cycling?
How many carbs on a high vs low day?
Does carb cycling burn more fat?
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