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Calcimator

Carb Cycling Calculator

Calculate high, moderate, and low carb day macros for a carb cycling diet based on your targets and training schedule.

Inputs

lbs
kcal
%

Results

High Carb Day

414 g carbs

Low Carb Day

241 g carbs

Moderate Day328 g carbs
Protein (Daily)139 g
Fat (Avg Daily)31 g
High Carb Days/Week2 days
Moderate Days/Week2 days
Low/Rest Days/Week3 days
Avg Daily Calories2,121 kcal
Avg Daily Carbs315 g
How to Use This Calculator
  1. Enter your body weight and activity level.
  2. Set your training schedule: number of high-, medium-, and low-intensity days per week.
  3. Input your total weekly calorie target.
  4. Review the Carbohydrate Grams for each day type: High Carb, Moderate Carb, and Low Carb.
  5. Match high-carb days to your most demanding training sessions for maximum glycogen availability.

How the result changes with Target Daily Calories

Target Daily CaloriesHigh Carb DayLow Carb Day
1,580244 g carbs109 g carbs
2,530505 g carbs311 g carbs
3,670819 g carbs553 g carbs
4,6201,080 g carbs755 g carbs

What each input means

Body Weight
Your current body weight
Target Daily Calories
Your average daily calorie target (TDEE or goal calories)
Training Days/Week
Number of training days per week
Body Fat %
Estimated body fat percentage

How this is calculated

Worked example, using the default values

  1. Lean Body Mass
    Weight × (1 − Body Fat %)
    77.1 kg × (1 − 0.18) = 63.2 kg = 63.2 kg
  2. Daily Protein (constant)
    Lean Mass × 2.2 g/kg
    63.2 × 2.2 = 139 g = 139 g
  3. High Carb Day Carbs
    (Target Cals × 1.1 − Protein Cals − Fat Cals) ÷ 4
    (2200 × 1.1 − 556 − 207) ÷ 4 = 414 g = 414 g carbs (2420 kcal total)
  4. Low Carb Day Carbs
    (Target Cals × 0.85 − Protein Cals − Fat Cals) ÷ 4
    (2200 × 0.85 − 556 − 351) ÷ 4 = 241 g = 241 g carbs (1870 kcal total)
  5. Moderate Day Carbs
    (High + Low) ÷ 2
    (414 + 241) ÷ 2 = 328 g = 328 g carbs
  6. Weekly Schedule
    Training days → high/moderate; Rest days → low
    2 high + 2 moderate + 3 low = 7 days = Avg 2121 kcal/day, 315 g carbs/day

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

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