Plan your carb cycling macros with personalized targets for high, moderate, and low carb days based on your TDEE and goals.
carbohydrates
| High Carb Day — Carbs | 289g |
| High Carb Day — Fat | 35g |
| Moderate Day — Carbs | 210g |
| Moderate Day — Fat | 70g |
| Low Carb Day — Carbs | 105g |
| Low Carb Day — Fat | 116g |
| Protein (all days) | 158g |
| Avg Daily Calories | 2100 kcal |
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High carb: ~55% of daily calories from carbs
Moderate: ~40% | Low: ~20%
Protein: ~30% across all days
Carb cycling alternates between high, moderate, and low carb days. High carb days fuel intense workouts; low carb days promote fat burning.
Typically 1–3 high carb days per week, aligned with your most intense training days.
Carb cycling can be effective for fat loss while preserving muscle. Total weekly calories matter most, but carb cycling adds flexibility.
Rice, sweet potatoes, oats, fruits, whole grain pasta. Prioritize complex carbs over simple sugars even on high days.
Keep protein consistent across all days. Adjust carbs and fats — fat is typically lower on high carb days and higher on low carb days.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.