Easy Carb Cycling Calculator

Find Your Carb Cycling Macros for Free

This carb cycling calculator stands out from the rest because you get a detailed personal plan that’s also easy to follow. And did I mention it’s free?!

carb cycling macros calculator

All you have to do is, answer a few simple questions in the form above. Then you’ll see your personalized carb cycling macros and calories.

Give it a try and get your free plan in just a few minutes!

The Concept of Carb Cycling

Before you calculate your macros, let me explain the concept of carb cycling. In general, carb cycling refers to alternating your daily carbohydrate intake.

Usually, a “cycle” includes low, medium, and high carb days over the course of the week. And the exact cycle depends on your body, activity level, and goals.

But why use carb cycling in the first place? After all, it sounds a lot more complicated than just eating low carbs all the time.

Why Use Carb Cycling?

Low carb diets are arguably the most popular for weight loss. But, the reason they work is not simply the elimination of carbs.

Instead, low carb diets get results because they lower your blood sugar. Which in turn, lowers insulin and promotes fat burning.


carb cycling calculator - carbs and blood sugar

Figure 1. Low carb diets lower blood sugar and insulin. Carb cycling does the same thing without being overly restrictive.

However, restricting carbs all the time isn’t necessarily the best approach in the long run. Especially in extreme cases like the keto diet.

For one, it’s not practical for most people. Because the elimination of carbs doesn’t fit well with our family or social lives.

In addition, low carb diets often result in prolonged calorie restriction. This helps with short term weight loss, but it can lead to metabolic damage and hormone imbalance.

On the other hand, carb cycling allows the flexibility to enjoy carbs with your family and friends. So you can live your life in a more normal fashion.

When used correctly, the high carb days help boost your metabolism and prevent the unwanted side effects of restrictive dieting.

Who Should Use Carb Cycling?

Carb cycling can be used by anyone. Whether your goal is burning fat or building muscle.

If you check any of these boxes, carb cycling is probably for you:

  • You’re fed up with crash diets

  • You’ve tried low carb or keto and couldn’t stick to it

  • You want the flexibility to enjoy carbs in moderation

  • You’re looking to add lean muscle while burning fat

  • You want a more sustainable approach to nutrition

metabolic confusion meal plan

Carb Cycling Meal Plan

Get a personalized plan built for your body, activity level, and fitness goals! Including a custom carb cycling schedule with daily menus and recipes for just $13.99 per month.

Customize Your Plan

Benefits of Carb Cycling

The main benefit of carb cycling is that it can help you transform your body. By adjusting your carb intake to your activity level you can burn fat while preserving lean mass.

For more information on all the benefits of carb cycling, check out my in-depth article by clicking the link below.

Featured: 5 Awesome Benefits of Carb Cycling

carb cycling calculator chart

Figure 2. Example carb cycling plan with low, medium, and high days based on workout schedule.

Generally, carb cycling coincides with your workout schedule. Low carbs when you don’t workout, medium carbs when you do. And a weekly high carb day to boost your metabolism.

Again, the number of low, medium, and high days depends on your situation. Including your body type, schedule, and fitness goals. That’s where the carb cycling calculator comes in.

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.

carb cycling calculator macros chart

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.

High Carb Refeed Day

In some cases, you may also include a periodic high carb day called a refeed. The purpose of a refeed day is to increase carbs and calories above your energy expenditure.

Related: How to Use a Refeed Day

carb cycling calculator refeed day macros

By breaking a prolonged calorie deficit, you can offset the negative effects of dieting. Such as hunger and slowing of your metabolism.

A high carb day should be 45-55% carbs, 15-25% fat, and 27-30% protein.

Try the Carb Cycling Calculator

Now that you understand how carb cycling works, it’s time to try the free calculator. It only takes a few minutes!

When you’re done, you’ll be able to see a table with your weekly plan laid out in detail. Each day shows your calories and macros.

Below is an example for someone who works out 4 days per week with the goal of weight loss. Of course, your exact numbers will vary depending on your situation.

carb cycling calculator macros

Screenshot of carb cycling calculator results. Note: you can view your results on any device.

Get your carb cycling macros calculated for your weekly schedule.

So scroll back to the top of the page or just click the link above to go to the carb cycling calculator.

And if you’re still in learning mode, check out some of my related content below.

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