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NutraJeev

Carb Cycling Calculator

Plan your carb cycling schedule for fat loss or muscle gain

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Your Total Daily Energy Expenditure

Days you exercise (high carb days)

Get Personalized Carb Cycling Meal Plans

NutraJeev creates custom Indian meal plans that automatically adjust carbs based on your training schedule. No more meal prep stress!

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Part of the Weight Loss Toolkit

Supporting tool in a collection of 23 curated tools for weight loss

About This Tool

Calculate your carb cycling plan to optimize fat loss while preserving muscle. Carb cycling alternates between high-carb days (on training days) and low-carb days (on rest days) to maximize insulin sensitivity, fuel workouts, and promote fat burning. This calculator creates a personalized weekly plan based on your TDEE, training schedule, and goals.

Frequently Asked Questions

What is carb cycling?
Carb cycling is a dietary approach where you alternate between high-carbohydrate days and low-carbohydrate days. Typically, you eat more carbs on training days to fuel workouts and support recovery, and fewer carbs on rest days to promote fat burning and insulin sensitivity.
Who should use carb cycling?
Carb cycling is effective for individuals looking to lose fat while preserving muscle mass, athletes wanting to optimize performance and recovery, and those who have hit a weight loss plateau. It's particularly useful for people who train with moderate to high intensity.
How many high-carb days should I have?
The number of high-carb days typically matches your training days. If you train 3-4 times per week, you'd have 3-4 high-carb days. On rest days, you follow low-carb or moderate-carb protocols. This ensures carbs are used when your body needs them most.
What foods should I eat on high-carb vs low-carb days?
On high-carb days: Focus on complex carbs like whole grains, sweet potatoes, oats, and fruits. On low-carb days: Emphasize protein, healthy fats, and non-starchy vegetables. Both days should include adequate protein to support muscle maintenance.

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