Carb Cycling Calculator

Calculate your daily carbohydrate intake based on your carb cycling pattern. Optimize energy levels and promote fat loss.

Quick Facts

High Carb Days
2-3g per kg
Training days, higher activity
Low Carb Days
0.5-1g per kg
Rest days, lower activity
Moderate Days
1-1.5g per kg
Optional transition days
Best Practice
Match activity level
More carbs on training days

Your Carb Cycling Intake

Calculated
High Carb Intake
0g
Per high carb day
Low Carb Intake
0g
Per low carb day
Recommended Carb Cycling Intake
Carb Cycling Pattern High Carb Intake Low Carb Intake
3 High / 4 Low Days 2g per kg of body weight 1g per kg of body weight
4 High / 3 Low Days 2.5g per kg of body weight 1.5g per kg of body weight
5 High / 2 Low Days 3g per kg of body weight 2g per kg of body weight

Key Takeaways

  • Carb cycling alternates between high-carb and low-carb days to optimize energy and fat loss
  • High-carb days fuel intense workouts and replenish glycogen stores
  • Low-carb days promote fat burning while preserving muscle mass
  • Match your carb intake to your activity level for best results
  • Consult a nutritionist for personalized recommendations

What Is Carb Cycling?

Carb cycling is a dietary strategy that involves alternating between high-carb and low-carb days to optimize energy levels and promote fat loss. Carbohydrates are a crucial macronutrient that provides the body with energy. However, consuming excessive carbohydrates without considering energy expenditure can lead to weight gain and hinder fat loss goals.

The concept of carb cycling is based on manipulating carbohydrate consumption to maximize energy levels on high-intensity training days while promoting fat burning on rest days. By depleting glycogen stores during low-carb days and replenishing them on high-carb days, the body becomes more efficient at utilizing carbohydrates for energy and tapping into fat stores during periods of reduced carbohydrate intake.

How to Use the Carb Cycling Calculator

1

Enter Your Weight

Input your current body weight and select your preferred unit (kilograms or pounds).

2

Set Your Cycling Pattern

Enter the number of high-carb days and low-carb days per week based on your training schedule.

3

Calculate Your Intake

Click Calculate to see your recommended carbohydrate intake for both high and low carb days.

4

Implement and Track

Follow your personalized plan and monitor how your body responds. Adjust as needed for optimal results.

Benefits of Carb Cycling

Carb cycling offers several benefits for individuals seeking to improve their body composition, athletic performance, or overall health:

  • Enhanced Fat Loss: By strategically manipulating carbohydrate intake, carb cycling can optimize fat burning and accelerate weight loss.
  • Improved Energy Levels: High-carb days replenish glycogen stores, providing ample energy for intense workouts and preventing fatigue.
  • Muscle Preservation: Adequate carbohydrate intake on high-carb days helps maintain muscle mass during periods of caloric deficit.
  • Flexibility and Sustainability: Carb cycling allows for flexibility in food choices and can be adjusted to accommodate individual preferences.
  • Mental Focus: Balanced carbohydrate intake supports brain function, helping maintain mental focus and cognitive performance.

Pro Tip: Time Your Carbs

For best results, consume most of your carbohydrates around your workout window (pre and post-workout) on high-carb days. This helps fuel performance and optimize recovery while minimizing fat storage.

Carb Cycling Patterns

Choose the cycling pattern that aligns with your fitness goals:

Traditional Cycling

Alternating between high-carb and low-carb days. This is the most common approach and works well for most people starting their carb cycling journey.

Modified Cycling

Implementing one or more refeed days with increased carbohydrate intake. This approach can help prevent metabolic adaptation during extended diet phases.

Targeted Cycling

Consuming additional carbohydrates around workouts while maintaining lower intake on rest days. This is ideal for athletes and those with high training demands.

Who Can Benefit from Carb Cycling?

Athletes and Fitness Enthusiasts

Carb cycling is widely popular among bodybuilders and athletes. It allows them to optimize muscle gain while minimizing fat gain during bulking phases, and promote fat loss while preserving muscle during cutting phases.

Weight Loss and Maintenance

Carb cycling can be an effective strategy for individuals aiming to lose weight or maintain a healthy weight. By managing carbohydrate intake, it helps control caloric intake and supports sustainable weight loss.

Performance Enhancement

Athletes and active individuals can leverage carb cycling to enhance performance during intense training periods. By strategically timing carbohydrate intake around workouts, they can fuel their training and optimize recovery.

Note: The recommended carb cycling intake values are general guidelines. Individual needs may vary based on activity level, metabolism, and fitness goals. Consult with a nutritionist or healthcare professional for personalized advice.