Calculate Carb Cycling

Carb Cycling Calculator

Use this calculator to estimate your daily macronutrient targets (protein, carbs, fats) for high, medium, and low carb days, based on your body weight, activity level, and fitness goals. Carb cycling is a dietary strategy that involves alternating carbohydrate intake on a daily or weekly basis to optimize body composition and performance.

Understanding Carb Cycling

Carb cycling is a dietary approach where you alternate between periods of higher and lower carbohydrate intake. This strategy is often used by athletes, bodybuilders, and individuals looking to optimize body composition (fat loss and muscle gain) or improve athletic performance.

How It Works:

• High Carb Days: Typically align with intense training days. The increased carb intake helps replenish muscle glycogen stores, supports muscle growth, and boosts energy levels. It can also help prevent metabolic slowdown often associated with prolonged low-calorie diets.
• Low Carb Days: Usually coincide with rest days or lighter training days. Lower carb intake encourages the body to use fat for fuel, promoting fat loss. It can also improve insulin sensitivity.
• Medium Carb Days (Optional): Some protocols include medium carb days as a bridge between high and low days, or for moderate activity days.

Benefits of Carb Cycling:

• Enhanced Fat Loss: By strategically lowering carbs, the body is encouraged to burn fat for energy.
• Muscle Preservation & Growth: High carb days provide the necessary fuel for intense workouts and recovery, supporting muscle protein synthesis.
• Improved Performance: Adequate glycogen stores on high carb days ensure you have the energy for peak performance.
• Metabolic Flexibility: Training your body to efficiently use both carbs and fats for fuel.
• Psychological Benefits: The inclusion of high carb days can make dieting more sustainable and enjoyable, reducing feelings of deprivation.

Key Factors in Carb Cycling:

• Activity Level: Your daily energy expenditure significantly impacts your calorie and macronutrient needs. More active individuals generally require more carbohydrates.
• Fitness Goal: Whether you're aiming for fat loss, muscle gain, or maintenance will dictate your overall calorie intake and macro distribution.
• Body Composition: Individuals with higher body fat percentages may benefit from more low carb days, while leaner individuals or those looking to gain muscle might incorporate more high carb days.
• Food Quality: Focus on whole, unprocessed carbohydrate sources (e.g., fruits, vegetables, whole grains, legumes) and lean protein sources.

How to Use This Calculator:

1. Enter Your Body Weight: Provide your current body weight in pounds.
2. Select Activity Level: Choose the option that best describes your typical weekly exercise routine.
3. Choose Your Goal: Indicate whether you're aiming for fat loss, muscle gain, or maintenance.
4. Specify High & Low Carb Days: Enter the number of high and low carb days you plan to have in a week. The calculator will automatically determine the number of medium carb days (7 – high – low). Ensure the total does not exceed 7.
5. Click "Calculate Carb Cycle": The calculator will then provide estimated daily calorie and macronutrient targets for your high, medium, and low carb days, along with weekly totals.

Important Note: This calculator provides estimates based on common carb cycling principles. Individual needs can vary. It's always recommended to consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.

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return; } if (isNaN(highCarbDays) || highCarbDays 7) { document.getElementById('carbCyclingResult').innerHTML = 'Please enter a valid number of high carb days (0-7).'; return; } if (isNaN(lowCarbDays) || lowCarbDays 7) { document.getElementById('carbCyclingResult').innerHTML = 'Please enter a valid number of low carb days (0-7).'; return; } var totalDays = highCarbDays + lowCarbDays; if (totalDays > 7) { document.getElementById('carbCyclingResult').innerHTML = 'The total number of high and low carb days cannot exceed 7.'; return; } var mediumCarbDays = 7 – totalDays; // Step 1: Calculate Baseline Daily Calories (TDEE estimate) var activityMultiplier; switch (activityLevel) { case 'sedentary': activityMultiplier = 12; break; case 'lightlyActive': activityMultiplier = 13.5; break; case 'moderatelyActive': activityMultiplier = 15; break; case 'veryActive': activityMultiplier = 16.5; break; case 'extremelyActive': activityMultiplier = 18; break; default: activityMultiplier = 15; // Default to moderately active } var baselineDailyCalories = bodyWeight * activityMultiplier; // Step 2: Adjust for Goal to get Average Daily Calories var averageDailyCalories; switch (goal) { case 'fatLoss': averageDailyCalories = baselineDailyCalories * 0.85; // 15% deficit break; case 'muscleGain': averageDailyCalories = baselineDailyCalories * 1.10; // 10% surplus break; case 'maintenance': averageDailyCalories = baselineDailyCalories; break; default: averageDailyCalories = baselineDailyCalories; } // Step 3: Determine Calories for Each Day Type var highCarbDayCalories = averageDailyCalories * 1.15; // 15% above average var lowCarbDayCalories = averageDailyCalories * 0.85; // 15% below average var mediumCarbDayCalories = averageDailyCalories; // Step 4: Calculate Protein (constant across all days) var proteinGrams = bodyWeight * 1.0; // 1 gram per pound of body weight var proteinCalories = proteinGrams * 4; // Step 5: Calculate Fats for Each Day Type var fatGramsHigh = bodyWeight * 0.25; // 0.25g/lb for high carb days var fatGramsMedium = bodyWeight * 0.35; // 0.35g/lb for medium carb days var fatGramsLow = bodyWeight * 0.45; // 0.45g/lb for low carb days var fatCaloriesHigh = fatGramsHigh * 9; var fatCaloriesMedium = fatGramsMedium * 9; var fatCaloriesLow = fatGramsLow * 9; // Step 6: Calculate Carbs for Each Day Type (remaining calories) var carbCaloriesHigh = Math.max(0, highCarbDayCalories – proteinCalories – fatCaloriesHigh); var carbGramsHigh = carbCaloriesHigh / 4; var carbCaloriesMedium = Math.max(0, mediumCarbDayCalories – proteinCalories – fatCaloriesMedium); var carbGramsMedium = carbCaloriesMedium / 4; var carbCaloriesLow = Math.max(0, lowCarbDayCalories – proteinCalories – fatCaloriesLow); var carbGramsLow = carbCaloriesLow / 4; // Round all values for display proteinGrams = Math.round(proteinGrams); fatGramsHigh = Math.round(fatGramsHigh); fatGramsMedium = Math.round(fatGramsMedium); fatGramsLow = Math.round(fatGramsLow); carbGramsHigh = Math.round(carbGramsHigh); carbGramsMedium = Math.round(carbGramsMedium); carbGramsLow = Math.round(carbGramsLow); highCarbDayCalories = Math.round(highCarbDayCalories); mediumCarbDayCalories = Math.round(mediumCarbDayCalories); lowCarbDayCalories = Math.round(lowCarbDayCalories); // Step 7: Calculate Weekly Totals var totalWeeklyCalories = (highCarbDayCalories * highCarbDays) + (mediumCarbDayCalories * mediumCarbDays) + (lowCarbDayCalories * lowCarbDays); var totalWeeklyProtein = proteinGrams * 7; var totalWeeklyCarbs = (carbGramsHigh * highCarbDays) + (carbGramsMedium * mediumCarbDays) + (carbGramsLow * lowCarbDays); var totalWeeklyFats = (fatGramsHigh * highCarbDays) + (fatGramsMedium * mediumCarbDays) + (fatGramsLow * lowCarbDays); var resultHTML = '

Your Estimated Carb Cycling Plan:

'; if (highCarbDays > 0) { resultHTML += '

High Carb Day (' + highCarbDays + ' days/week)

'; resultHTML += '

'; resultHTML += '
• Calories: ' + highCarbDayCalories + ' kcal
'; resultHTML += '
• Protein: ' + proteinGrams + ' g
'; resultHTML += '
• Carbohydrates: ' + carbGramsHigh + ' g
'; resultHTML += '
• Fats: ' + fatGramsHigh + ' g
'; resultHTML += '

'; } if (mediumCarbDays > 0) { resultHTML += '

Medium Carb Day (' + mediumCarbDays + ' days/week)

'; resultHTML += '

'; resultHTML += '
• Calories: ' + mediumCarbDayCalories + ' kcal
'; resultHTML += '
• Protein: ' + proteinGrams + ' g
'; resultHTML += '
• Carbohydrates: ' + carbGramsMedium + ' g
'; resultHTML += '
• Fats: ' + fatGramsMedium + ' g
'; resultHTML += '

'; } if (lowCarbDays > 0) { resultHTML += '

Low Carb Day (' + lowCarbDays + ' days/week)

'; resultHTML += '

'; resultHTML += '
• Calories: ' + lowCarbDayCalories + ' kcal
'; resultHTML += '
• Protein: ' + proteinGrams + ' g
'; resultHTML += '
• Carbohydrates: ' + carbGramsLow + ' g
'; resultHTML += '
• Fats: ' + fatGramsLow + ' g
'; resultHTML += '

'; } resultHTML += '

'; resultHTML += '

Weekly Totals:

'; resultHTML += '

'; resultHTML += '
• Total Weekly Calories: ' + Math.round(totalWeeklyCalories) + ' kcal
'; resultHTML += '
• Total Weekly Protein: ' + Math.round(totalWeeklyProtein) + ' g
'; resultHTML += '
• Total Weekly Carbohydrates: ' + Math.round(totalWeeklyCarbs) + ' g
'; resultHTML += '
• Total Weekly Fats: ' + Math.round(totalWeeklyFats) + ' g
'; resultHTML += '

'; resultHTML += '

'; document.getElementById('carbCyclingResult').innerHTML = resultHTML; }