Nutrition Tool
Carb Cycling Calculator
Create high, medium and low carb day targets around your training schedule. More carbs for harder sessions, fewer carbs when you are mostly recovering on the sofa.
Carb cycling is optional. It is mainly a meal-planning structure, not a magic fat-loss method. This tool is for generally healthy adults and does not replace medical or dietetic advice.
Your Carb Targets
Weekly Carb Cycle
High, Medium and Low Days
Enter your details to generate calorie and macro targets.
Suggested Weekly Structure
Your weekly plan will appear here.
Choose your training days above.
How Carb Cycling Works
High carb days suit harder training.
Put them around demanding lifting sessions, long cardio, sparring, hard classes or the workouts where performance matters most.
Put them around demanding lifting sessions, long cardio, sparring, hard classes or the workouts where performance matters most.
Low carb does not mean no carb.
It usually means using smaller portions of rice, pasta, oats or bread while keeping protein, vegetables and fats sensible.
It usually means using smaller portions of rice, pasta, oats or bread while keeping protein, vegetables and fats sensible.
Keep weekly calories sensible.
The average weekly intake still drives fat loss, maintenance or gain. Different carb days just make the plan easier to fit around training.
The average weekly intake still drives fat loss, maintenance or gain. Different carb days just make the plan easier to fit around training.
Use foods you can repeat.
A carb cycle only works if it is easy enough to follow. You do not need seven different macro-perfect meals every week.
A carb cycle only works if it is easy enough to follow. You do not need seven different macro-perfect meals every week.
Related Nutrition Tools
Make the cycle fit your actual goal.
Use these tools to set calories, protein and meal ideas around your training routine.