How the Carb Cycling Calculator Works
The carb cycling calculator works by asking you questions about your unique situation.
First, you specify your weight, body composition, and body type. This helps to establish your metabolic rate.
Next, you give details about your daily activity and workout schedule. From here we can calculate your ideal calorie target and macronutrient ratio for each day of the week.
Lastly, you specify your fitness goal. Whether it’s fat loss, muscle gain, or a little bit of both (also called body recomposition).
After completing the questions, you’ll be taken to a page with your personalized carb cycling macros. Including a breakdown for your low, medium, and high days.
Figure 3. Comparison of carb cycling macro ratios on low, medium, and high carb days.
Low Carb Rest Day
On days you don’t workout, you don’t burn as many calories or carbs. Hence, your carb intake should be lower.
At the same time, your fat intake can be higher. Since you burn more calories from fat on rest days.
On rest days, calories should be 5-20% carbs, 50-65% fat, and 30% protein.
Of course, the total should be 100% however you allocate your macros.
Medium Carb Workout Day
On the other hand, you burn more calories and carbs when you workout. Especially with resistance training and other high intensity exercise.
Therefore, it’s beneficial to fuel your workouts with a moderate amount of carbs. In fact, studies show that eating carbs before and after your workout increases both fat loss and muscle gain.
Related: 7 Proven Benefits of Nutrient Timing
On days you workout, calories should be 30-50% carbs, 20-40% fat, and 27-30% protein.