Calculate your carb intake for high, medium, and low carb days based on your goals.
Measurement System:
High Carb Day
360
grams
Training days / heavy workouts
Medium Carb Day
225
grams
Light training days
Low Carb Day
90
grams
Rest days
Sample Weekly Schedule (adjust based on your training):
Mon
High
Tue
Med
Wed
High
Thu
Low
Fri
High
Sat
Med
Sun
Low
How to Use Carb Cycling
Carb cycling alternates between high, medium, and low carb days to match your energy needs with your activity level.
High Carb Days: Use on your hardest training days (heavy lifting, high-intensity workouts). Carbs fuel performance and recovery.
Medium Carb Days: Use on moderate training days or active rest days. Provides enough energy without excess.
Low Carb Days: Use on rest days or very light activity days. Encourages your body to use fat for fuel.
Keep protein consistent across all days (around 1g per lb bodyweight). Adjust fat intake inversely to carbs to maintain your calorie goals.
Reference: Carb cycling approaches vary widely. These recommendations are general guidelines based on bodyweight. Individual needs depend on training intensity, body composition, and metabolic factors.