Carb Cycling Calculator
Calculate your high, medium, and low carb day macros based on your training schedule
What is Carb Cycling?
Carb cycling alternates between high, medium, and low carbohydrate days based on your training schedule to optimize performance and body composition.
High-carb days: intense training. Medium-carb days: moderate activity. Low-carb days: rest or light activity.
Calculate Your Carb Cycling Macros
Enter your details to get personalized macros for each day type
Frequently Asked Questions About Carb Cycling
Common questions about carb cycling nutrition
What is carb cycling?
Carb cycling is a dietary approach where you alternate between high, medium, and low carbohydrate days based on your training schedule. High-carb days fuel intense workouts, while low-carb days enhance fat burning on rest days. This strategy optimizes performance and body composition simultaneously.
How does carb cycling work?
Carb cycling works by timing carbohydrate intake around activity levels. On training days, higher carbs replenish glycogen, fuel performance, and support recovery. On rest days, lower carbs encourage fat burning while adequate protein prevents muscle loss. This creates metabolic flexibility and helps break through plateaus.
Is carb cycling better than consistent macros?
Carb cycling can be beneficial for athletes and bodybuilders who want to optimize performance while staying lean. It may help break weight loss plateaus and improve metabolic flexibility. However, for beginners, consistent daily macros are simpler and equally effective. Carb cycling requires more planning and tracking.
How many high-carb days should I have per week?
Generally, match high-carb days to your intense training days (heavy lifting, HIIT, sports). Most people do 3-4 high-carb days, 1-2 medium days, and 2-3 low-carb days weekly. If you train 5 days per week, you might do 3 high, 2 medium, and 2 low days.
What should I eat on high-carb days?
On high-carb days, focus on complex carbs: oatmeal, rice, potatoes, sweet potatoes, whole grain pasta, fruits, and quinoa. Keep fat moderate. Time most carbs around your workout for optimal performance and recovery. Still include protein at each meal and plenty of vegetables.
What should I eat on low-carb days?
On low-carb days, emphasize protein and healthy fats: eggs, fatty fish, chicken thighs, beef, nuts, avocados, olive oil, and low-carb vegetables (leafy greens, broccoli, cauliflower). Limit carbs to fibrous vegetables and keep starches minimal. This promotes fat burning while preserving muscle.
Will carb cycling help me lose weight faster?
Carb cycling doesn't inherently cause faster weight loss than a consistent calorie deficit. However, it can help with adherence (high-carb days feel less restrictive), optimize training performance, and potentially improve metabolic flexibility. The weekly calorie average matters most for weight loss.
Can I build muscle with carb cycling?
Yes, carb cycling can be effective for building muscle. High-carb days on training days provide energy for intense workouts and support recovery. Adequate protein across all days maintains muscle protein synthesis. The calorie surplus on high days and smaller deficit on low days can average out to muscle gain.
How long should I carb cycle?
You can carb cycle for as long as it fits your lifestyle and goals. Many people cycle for 8-12 weeks during a cut, then return to consistent macros. Others make it a long-term lifestyle. Take diet breaks every 12-16 weeks to eat at maintenance for 1-2 weeks to support hormones and adherence.
Is carb cycling necessary for fat loss?
No, carb cycling isn't necessary for fat loss. A consistent calorie deficit with adequate protein is all you need. Carb cycling is a strategy for those who want to optimize training performance while dieting, or for those who've hit a plateau. Beginners should master consistent macros first.