Carb Cycling Calculator

Carb cycling keeps the protein rule constant across day types while shifting calories, fat, and carbohydrate. Body weight is converted to kilograms, lean mass is estimated from body-fat percentage, and daily protein is set to 2.2 grams per kilogram of lean mass. High-carb days assign fat at 0.3 gram per kilogram and use 110 percent of target calories. Low-carb days assign 0.5 gram per kilogram of fat and use 85 percent of target calories. In each case, carbohydrate receives the nonnegative calories left after protein and fat, divided by four. Moderate-day carbohydrate is the rounded midpoint of the high and low gram targets; average fat is likewise the midpoint of the two fat amounts. Training frequency controls the weekly calendar rather than the per-day macros.

Half the training days, rounded upward, become high-carb days; remaining training days are moderate; all rest days are low. The average daily calorie and carbohydrate outputs weight those day types across seven days. Target calories has the clearest direct effect on carbohydrate because it changes the energy pool while protein and fat remain tied to body composition. At low calorie targets or high body-size requirements, the zero floor can prevent carbohydrate from becoming negative. The calculation does not accept specific workout intensity by day, redistribute calories to preserve the exact entered target as a weekly average, or model fiber, food selection, energy expenditure, and adherence. Its “target daily calories” is the baseline around which 110-percent and 85-percent days are built, not necessarily the final weekly average.