Carb Cycling Calculator
Plan high-, medium- and low-carb days around training, keeping weekly calories and protein constant while carbs and fat shift. An estimate — carb cycling is a preference, not a metabolic shortcut, and the weekly average is what drives results.
Your carb cycling plan
280 g carbs on training days · 70 g on rest days
Protein stays at 140 g every day. Weekly average carbs: 190 g/day.
| Day type | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| High-carb (4×/week) | 140 g | 280 g | 58 g | 2,200 |
| Low-carb (3×/week) | 140 g | 70 g | 151 g | 2,200 |
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Carb cycling is a preference, not a metabolic shortcut — the weekly calorie average is what drives fat loss or gain. Keep protein constant, keep calories constant, and let carbs and fat trade off.
Formula & source — Carb cycling — Atwater factors
Daily calories and protein stay constant. Fat on each day type = (calories − protein × 4 − carbs × 4) ÷ 9, using 4 kcal/g for protein and carbs and 9 kcal/g for fat (Atwater factors). High-carb days sit on training days; low-carb days on rest days.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: Macro Calculator · Protein Calculator · Keto Macro Calculator