Carb Cycling Planner
High/medium/low carb day rotation with daily macro targets based on training schedule and body composition goal.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Carb Cycling Planner
High/medium/low carb day rotation with daily macro targets based on training schedule and body composition goal.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
TDEE (kcal)
Enter a measured or estimated value (minimum 1200) (maximum 5000), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Recomp, Fat Loss, Muscle Gain.
Training days/week
Enter the requested value using the format shown in the form.
Bodyweight (kg)
Enter a measured or estimated value (minimum 30) (maximum 200), using the unit indicated in the field label.
Body fat %
Enter a measured or estimated value (minimum 3) (maximum 60), using the unit indicated in the field label.
How to interpret the output
Treat calculated nutrition values as starting estimates. Appetite, training demands, dietary restrictions and individual needs vary.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Carb cycling is an advanced strategy best suited for lean individuals. Consult a nutrition coach before adopting.
Read the full disclaimerFrequently asked questions
What does the Carb Cycling Planner estimate?
High/medium/low carb day rotation with daily macro targets based on training schedule and body composition goal.
Which information do I need for this nutrition tool?
Provide TDEE (kcal), Goal, Training days/week, Bodyweight (kg), Body fat %. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Treat calculated nutrition values as starting estimates. Appetite, training demands, dietary restrictions and individual needs vary. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Carb cycling is an advanced strategy best suited for lean individuals. Consult a nutrition coach before adopting. Read the medical disclaimer.
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