Best Carb Cycling Calculator 2023 – (Metric & Standard)

Carb Cycling Calculator

Use our Carb Cycling Calculator Today! Carb cycling could be an ideal solution if you’re looking for a nutrition plan to help you gain muscle and lose fat. This plan involves alternating the number of carbohydrates consumed to attain the desired body composition.

Carb Cycling Calculator by FitnessDear

Carb Cycling Calculator

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged
  • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30
    • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

How to Use Our Carb Cycling Calculator? – FitnessDear

Our carb cycling calculator comes with 5- fields, such as Gender, Height, Weight, Age, and Activity level. To calculate your carb cycle, you need to fill up these fields first and then press the “calculate” button.

In addition, this carb calculator has 2-modes: Metric and Standard.

To calculate the carb cycle in Metric Mode, you need to put your Height measurement in Centimeter and Weight in Kilograms.

Metric Mode

And, to calculate in Standard Mode, you need to put your height in Feet and Weight in Pound units.

Standard Mode

However, this calculator’s “Activity Level” option comes with a pop-up field that offers 5 options (Sedentary, Lightly Active, Moderately Active, Very Active, and Extra Active) to choose from.

What is Carb Cycling?

Carb cycling is a popular approach to nutrition that uses strategic cycling carbohydrates (carbs) intake over several days. It gives your body a much-needed break from carbs and lower-carb days following a few higher-carb days. Proper carb cycling allows your body to go through alternating fat-burning and muscle-building phases depending on when you consume your carbs.

Carb cycling is a nutrition strategy that strategically cycles carbohydrate intake to achieve optimal performance and health objectives. It uses different levels of carbohydrates on different days to reach individual goals such as weight lossOpens in a new tab., maintenance, or gaining muscle mass.

Carb Cycling Calculator

How to Calculate Net Carbs?

The term “net carbs” describes a food’s total carbs minus the fiber and sugar alcohols. You need to know the total carbs, fiber content, and sugar alcohols (if any) in food to determine the net carbs.

The formula for calculating net carbs is:

  • Net Carbs = Total Carbs – Fiber – Sugar Alcohols

For example, if a serving of food contains 20 grams of total carbs, 5 grams of fiber, and 2 grams of sugar alcohols, the net carbs would be:

  • Net Carbs = 20 – 5 – 2 = 13 grams

The Food and Drug Administration does not mandate a specific definition for net carbohydrates. Different manufacturers may use different calculating techniques. Therefore it is crucial to always check the label and ingredient list before consuming a product.

You should also know that some people have varying degrees of tolerance to sugar alcohol, so if you are unsure how you respond to them, it is better to start with small quantities and monitor how you feel.

how to calculate carbs for carb cycling?

Here’s how you would calculate your carbs for carb cycling. Let’s say we’re calculating for a 30-year-old woman, who is 165 cm tall and weighs 60 kg. Her physical activity level is moderate (exercising 3-5 days per week).

Step 1: Calculate Your Basal Metabolic Rate (BMR)

  • Men: BMR = Weight in kg + Height in cm – (6.8 x age)
  • Women: BMR = 655 + (weight in kg) + (height in cm) – (4.7 x age)

Using this formula for women: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) – (4.7 x age)

  • BMR = 655 + (9.6 x 60) + (1.7 x 165) – (4.7 x 30) BMR = 655 + 576 + 280.5 – 141 BMR = 1370.5 calories

Step 2: Add In Your Physical Activity Level

Assuming a moderate activity level multiplier of 1.55 (a common number for moderate exercise):

  • Total Calorie Needs = BMR x Activity Level Total Calorie Needs = 1370.5 x 1.55 Total Calorie Needs = 2124.27 calories.

Step 3: Determine Your Protein and Fat Breakdown

Protein: (Body weight x 1.15 grams of protein) x 4 calories per gram = daily protein calorie goal

Protein = (60 x 1.15) x 4 Protein = 276 calories

Fat: (Body weight x 0.30 grams of fat) x 9 calories per gram – daily fat calorie goal

Fat = (60 x 0.30) x 9 Fat = 162 calories

Subtract the protein and fat calories from the total calorie intake:

  • Total Carb Calories = Total Calorie Needs – Protein Calories – Fat Calories
  • Total Carb Calories = 2124.27 – 276 – 162
  • Total Carb Calories = 1686.27 calories

Convert these calories into grams by dividing by 4 (since there are 4 calories in each gram of carbs):

  • Carb Grams = Total Carb Calories / 4
  • Carb Grams = 1686.27 / 4
  • Carb Grams = 421.57 grams

Step 4: Calculate Your Carb Cycling Amounts

  • High-carb day: Keep your intake at 421.57 grams.
  • Medium carb day: Lower your intake by 15-20%.
  • Medium Carb Grams = High Carb Grams x 0.8 (or 0.85) Medium Carb Grams = 421.57 x 0.8
  • Medium Carb Grams = 337.25 grams
  • Low-carb day: Decrease your medium-carb intake by 20-25%.
  • Low Carb Grams = Medium Carb Grams x 0.75 (or 0.8) Low Carb Grams = 337.25 x 0.75
  • Low Carb Grams = 252.93 grams

Step 5: Adjust Intake as Needed

Every three or four weeks, evaluate how your carb cycling is working. Make modifications to get better results if you need to progress toward your weight loss goals.

Remember, this is a starting point, and individual needs can vary. Always consult with a healthcare provider before starting any new diet or exercise program.

What carbs Should I eat When carb cycling?

When carb cycling, it’s essential to focus on the quality of the carbohydrates you’re consuming. As Jessica Crandall, R.D.N, and Vital RD owner, suggests, on high-carb days, prioritize complex carbohydrates. These are slower to digest, keep you fuller for longer, and help maintain stable blood sugar levels. Here are some examples:

  1. Whole Grains: These include foods like whole wheat bread, brown rice, quinoa, oatmeal, and whole grain pasta. Whole grains are high in fiber, which can help control blood sugar and make you feel fuller.
  2. Legumes: Foods in this category include lentils, chickpeas, black beans, and other beans. Legumes are a great source of both protein and fiber, making them a good choice for those on a carb cycling plan.
  3. Fruits: Fruits like apples, berries, bananas, and oranges are great choices. They are high in fiber and provide important vitamins and minerals.
  4. High-Quality Protein Shake: A high-quality protein shake can be a good option if you’re in a pinch. Look for one that contains complex carbs and minimal added sugars.

On low-carb days, you’ll likely focus more on proteins and fats, but it’s still important to get some carbs in your diet. Opt for nutrient-dense, low-carb vegetables like leafy greens, broccoli, cauliflower, and zucchini.

What are the percentages for carb cycling?

In carb cycling, aim for a 25% calorie deficit on low-carb days and a 10% deficit on high-carb days, with protein intake consistent at 1 gram per pound of body weight or 40% of total calories.

Day TypeCalorie DeficitProtein Intake
Low-carb25%1 gram per pound of body weight or 40% of total calories
High-carb10%1 gram per pound of body weight or 40% of total calories

How do you structure carb cycling?

Structuring your carb cycling based on the given information could look like this:

  1. No-Carb Day: Begin your carb cycling with a no-carb day, where you’ll aim to consume as few carbs as possible. This doesn’t mean zero carbs, as it’s nearly impossible and not recommended to completely eliminate carbs from your diet. Instead, focus on very low-carb foods like lean meats, eggs, and non-starchy vegetables. On this day, engage in some light activity, like walking or yoga. Avoid strenuous workouts because you won’t have the carbohydrate fuel necessary for intense activity.
  2. Low-Carb Day: Following your no-carb day, you’ll have a low-carb day. On this day, you’ll increase your carb intake slightly, but still keep it relatively low. Include more vegetables in your meals and introduce some sources of complex carbs, like a small serving of legumes or whole grains. Adjust your workout intensity to moderate levels, such as steady-state cardio or weight lifting.
  3. High-Carb Day: After your low-carb day comes your high-carb day. This is the day when you’ll consume the most carbs, focusing primarily on complex carbohydrates from sources like whole grains, fruits, and legumes. As this is your highest carb intake day, it’s the best day to engage in your most strenuous workouts, like high-intensity interval training (HIIT), heavy weight lifting, or long-distance running. Your body will use the extra carbs for energy during these intense activities.

Remember, it’s important to listen to your body throughout this process. If you’re feeling overly fatigued or noticing a drop in performance, you may need to adjust your carb cycling plan. Also, it’s crucial to maintain a balanced diet and not to overlook other important macronutrients like proteins and fats.

Always consult with a registered dietitian or healthcare professional before starting a new dietary or exercise regimen, as individual needs can vary greatly.

What is a 3 day carb cycling plan?

A 3-day carb cycling plan might look something like this:

Day 1 – Low Carb Day:

On this day, you aim to consume a lower amount of carbs, somewhere between 100-125 grams. Your meals might include higher amounts of lean proteins, healthy fats, and low-carb vegetables. This could look like this:

  • Breakfast: An omelet with spinach and cheese
  • Lunch: Grilled chicken salad with a variety of vegetables and a vinaigrette
  • Dinner: Baked salmon with a side of broccoli and a small portion of quinoa

Day 2 – Low Carb Day:

Again, you aim for 100-125 grams of carbs. Continue to prioritize lean proteins, healthy fats, and low-carb vegetables. An example of meals for this day might be:

  • Breakfast: Greek yogurt with a handful of nuts and seeds
  • Lunch: Tuna salad served in lettuce wraps
  • Dinner: Grilled steak with a side of roasted Brussels sprouts and a small sweet potato

Day 3 – High Carb Day:

On this day, you increase your carb intake to around 175-275 grams, especially if you’re more active. Your meals might include larger portions of whole grains, fruits, and legumes. This could look like this:

  • Breakfast: Oatmeal topped with berries and a drizzle of honey
  • Lunch: A large mixed bean salad with whole grain bread on the side
  • Dinner: Brown rice stir fry with a variety of colorful vegetables and tofu

Remember that everyone’s nutritional needs are different; these are just meal examples. This 3-day plan would then be followed by another 2 days of high carb intake if you’re more active on those days, or you can adjust as needed based on your activity level and goals.

As always, listening to your body and adjusting your diet as necessary is important. If you need help with what to eat or have specific dietary needs, consider consulting with a registered dietitian or a healthcare professional.

How long is a carb cycle?

A carb cycling regimen is recommended to be followed for a period of 12 weeks for optimal physical and mental results. However, the principles of carb cycling can be adaptable and applied to any phase of life, whether that’s weight loss, maintaining your current weight, improving general fitness, or enhancing performance in specific sports or activities.

Remember, carb cycling is a strategy that requires careful planning and can be tailored to individual nutritional needs and goals. Always consult with a healthcare provider or a nutritionist before starting any new diet plan, including carb cycling.

How to Calculate Carb Cycling Macros?

To determine your macronutrient demands for carb cycling, you must first determine your daily calorie requirements and then allocate those calories among carbohydrates, protein, and fat in the appropriate proportions.

Here’s a general step-by-step guide to calculating your carb cycling macros:

  • Determine your daily calorie needs: You can use a specialized online carbohydrates calculator, talk to your doctor or a registered dietitian, or keep track of your food intake. The Harris-Benedict equation and similar formulas can predict your daily calorie need depending on your age, sex, weight, height, and amount of exercise.
  • Determine your carbohydrate needs: Your carbohydrate demands can be determined once you know how many calories you need daily. It is typical practice to alternate between the higher carb and lower carb days during carb cycling. Some nutritionists suggest getting 40–50% of your daily calories from carbohydrates on “high carb days,” while others suggest getting 20–25%.
  • Determine your protein needs: It is recommended that you consume at least 0.8 grams of protein per pound of body weight every day to help you recover from your workouts and keep your muscle mass. More protein may be consumed on high-carb days to aid in muscle regeneration, while less protein may be consumed on low-carb days to balance the lower calorie intake.
In Addition – Our “Protein Intake CalculatorOpens in a new tab.” may be helpful to you.
  • Determine your fat needs: The rest of the energy needs will be met by fat. When carbohydrate intake is excessive, you may reduce fat consumption; when it’s low, you may increase it to compensate for it.

It’s important to realize that each person differs from one another. So these percentages are not fixed. Before beginning any diet or making significant adjustments, it’s essential to revise the macronutrient ratios based on how your body responds. It would be best to consult a medical professional or a certified nutritionist.

How Does the Carb Cycling Work?

Carb cycling is a dieting strategy involving intermittent cycling of low- and high-carbohydrate days. It’s a popular way to lose weightOpens in a new tab. without counting calories or restricting macros and can be followed by both experienced and beginner dieters.

In carb-cycling dieting strategies, people do well and experience better success when they cycle their carbohydrate consumption throughout the week. It means adjusting your daily carbohydrate intake according to the activity level or goals you have set for yourself.

More carbs are typically consumed on higher-activity (or workout) days, and fewer carbs are consumed on lower-activity days.

Benefits of Carb Cycling

Benefits Of Carb Cycling
Benefits Of Carb Cycling

The benefits of carb cycling can be far-reaching. By varying the number of carbohydrates you consume on different days, your body and metabolism can become better able to burn fatOpens in a new tab. and maintain muscle at an optimal rate for performance, health, and weight loss.

Besides helping to increase lean muscle mass and improve physical performance, carb cycling is beneficial for various reasons, including aiding in weight loss and better overall healthOpens in a new tab..

Some benefits that Carb cycling offers are:

1. Improved Energy Levels

Cyclically low-carb keeps insulin levels regulated throughout the day, which can reduce the fatigue experienced during prolonged periods without food, like fasting or dieting.

2. Improved Satiety

You may eat less by varying your macro breakdown daily and emphasizing high-quality foods rich in fiber and protein. Thus you’ll feel fuller longer due to increased satiety from fiber in meals containing complex carbohydrates like brown rice, quinoa, or sweet potatoes.

3. Enhanced Body Composition

By emphasizing nutrient-dense foods over simple sugars and refined carbs like processed breakfast cereals and white bread, changes in body composition generally occur sooner than with traditional diets. It emphasizes burning more calories than are ingested through food consumption alone.

4. Physical Performance Improvement

When participating in athletic activities or lifting weightsOpens in a new tab., your muscles need glucose to fuel them to be at their best when working out. By carefully timing your carbohydrate consumption around physical activity, you can ensure that your body has enough energy to power through strenuous activities and reach peak performance levels.

5. Regulates Blood Sugar Levels

Carb cycling also helps to regulate blood sugar levels by allowing you to eat more starchy carbohydrates on days when physical activity is higher than days when you’re sedentary or only doing low-intensity exercise. On active days more carbs will help give you an energy boost needed for practice while avoiding excessive spikes in blood sugar levels from eating heavy meals.

6. Better Brain Functioning

Regulating the insulin response from high-carb meals consumed at the correct time of day helps prevent any increases in cortisol, which could hamper cognitive abilities. In addition, consuming a moderate amount of carbohydrates during the day will help protect against drops in serotonin which often induces cravings for sugary foods late at night, resulting in overindulgence with no nutritional value.

7. Triggers Fat Loss

Finally, carb cycling also triggers fat loss by alternating between high-carb days followed by low-carb days or no-carb days, where the body must use energy derived from stored fatty acids.

Instead, it would not happen if there was a constant influx of carbohydrates throughout the week. It will result in increased calorie burningOpens in a new tab. and eventually decrease overall body fat percentages. Because preserving lean muscle mass depends on adequate caloric intake and intensity of workouts performed each week.

People Also Ask – FAQs

carb cycling FAQ

What is a Good Carb Cycling Schedule?

Generally, high and low-carb days make up a healthy carb cycling plan. 3 or 4 high-carb days followed by 2 or 3 low-carb days, or vice versa, are common patterns. But, the specific routine of the individual relies on personal goals, level of physical activity, and preferences.

Is Carb Cycling Effective for Fat Loss?

Carb cycling can aid in weight lossOpens in a new tab. by increasing insulin sensitivity and facilitating better blood sugar control. Try alternating between high-carb and low-carb days to increase metabolism and avoid weight loss plateaus. A balanced diet can improve health and well-being, but weight loss still requires a calorie deficit.

How Many Carbs Should You Have in a Day?

The ideal daily intake of carbohydrates is very from person to person. It is based on their specific health needs, degree of physical activity, and dietary choices. Depending on your goals (weight loss, carb cycling, etc.), you may need to consume 130-225 grams of carbohydrates daily (ref-American Dietetic Association). However, before making significant dietary changes, it’s wise to talk to a doctor or a registered dietitian.

How Do I Calculate My Daily Carb Intake for Weight Loss?

Consulting with a doctor or registered dietitian to determine your ideal daily carb consumption is recommended when trying to lose weightOpens in a new tab.. Based on your goals, amount of exercise, and personal tastes, they can assist you in calculating your calorie and macronutrient requirements.

However, you can also utilize formulas or internet carbohydrate calculators to determine how many calories you need to consume daily. By multiplying your daily calorie needs by the percentage of carbs you aim to ingest, you can predict your daily carbohydrate consumption.

How Often Should I Adjust My Carb Intake Based on the Calculator?

The frequency of carb intake changes will be determined by the individual’s goals and level of progress. Carbohydrate intake should be reevaluated and adjusted every 1 to 2 weeks. Pay attention to how your body reacts to the changes and adjust accordingly.

What is the Difference Between a Carb Cycling Calculator and Other Diet-tracking Apps?

A carb cycling calculator is a tool for people following a carb-cycling diet and needing help keeping track of their progress.

Compared to other diet tracking apps, which may keep tabs on total calorie or macronutrient intake, this one allows users to input their daily carb intake and establish high and low-carb days.

In addition, a carb calculator may have functions that other diet-tracking applications don’t, such as the option to input personal information and exercise levels and the capability to monitor progress over time.

Can I Still Use the Calculator if I’m Not Specifically Following a Carb-cycling Diet?

Even though it was created with the carb cycling diet in mind, a carb cycling calculator can help you monitor your carb consumption and make necessary adjustments to your diet. Before making any significant dietary changes, however, you should talk to your doctor or a registered dietitian.

Are There Any Potential Downsides to Using a Carb Calculator?

One potential drawback is that if you rely too much on the carbohydrate calculator, you may stop being as resourceful and spontaneous with your food choices. It’s crucial to adjust how your body reacts to dietary changes and make modifications as needed.

It’s also vital to balance the time spent on diet tracking and the time spent enjoying the food you’re eating. Before making significant dietary changes, talking to a doctor or a registered dietitian is recommended.

Tips for Implementing Carb Cycling

Carb Cycling calc

For those looking to incorporate carb cycling into their routine, here are some tips:

Start with a Low Carb Day

Carb cycling should always begin with a low-carb day. During this day, you will reduce your carbs significantly while keeping Protein and Fat the same as you would on other days.

It’s important to remember that how you set up the “low” period depends on what works best for you – it could be under 50 grams of carbs, 30 grams of carbs, or even just cutting sugar from your diet.

When creating your lower-carb days, consider being mindful of what foods contain essential vitamins/nutrients needed and keeping sodium/fat intake low so your gains stay within healthy limits over time!

Select One Day as Your Higher-carb Day

Select one day out of each week as your higher-carb day, where you increase your carbohydrates from processed snacks or even cooked grains like quinoa, oats, or brown rice.

Also, consider adding healthy fats like avocado or olive oil and proteins such as chicken and fish. It will be helpful for balance during this meal window rather than relying solely on starchy carbs for fuel consumption.

Choose your Carbohydrates Carefully

When selecting carbohydrates during carb cycling, it’s essential to focus on lower-glycemic options and complex carbohydrates that provide an array of vitamins and minerals. Try to prioritize foods such as quinoa, brown rice, oats, kidney beans, and sweet potatoes over white bread or simple sugars like candy or soda, which can quickly spike insulin levels and cause unwanted fat gain.

As far as what carbs you should include, focus on complex ones such as whole wheat bread/pasta versus simple ones found in sugary junk foods. Because they often contain added sugars that can lead to poor long-term health outcomes if eaten too frequently.

Know When to Increase Carbs

Understand when it is beneficial to increase carbohydrates in your diet while carb cycling. Generally, this means training hard or building muscle mass since both activities require more energy and increased muscle glycogen storage.

In Addition – I wrote an article about “Does Punching a Bag Build Muscle?Opens in a new tab.“; you may find this helpful.

Then our body gets benefitted from higher levels of carbs rather than fat breakdown. But it does not mean eating pizza every night! Moderation is key. Opt for nutrient-dense foods such as high-fiber cereals instead of empty-calorie snacks most of the time.

Stay Hydrated All Through the Day

During low and high-carb carb cycling days, staying hydrated should be an absolute priority. Hydration helps replenish loss salts during vigorous activities and facilitates recovery after intense exercise sessions.

Switch Protein Sources

Switching your protein sources can help prevent hunger cravings when carb cycling. For example, leaner proteins like chicken breast would be preferable to higher-fat sources like steak during low-carb days. It will ensure that you still get enough nutrition without adding extra calories from fat which could lead to weight gain when combined with carbohydrates.

In Addition – Know Your Body Fat By Using Our “Body Fat CalculatorOpens in a new tab.“.

Switch Back and Forth from Low-High Carbs Days

When starting carb cycling, you need clarification on whether you should stick with one type of day (such as only having low-carb days) or switch back and forth between the Low and High Carbs days.

Luckily, both strategies can produce positive results! What matters more than following low or high days is ensuring that overall caloric intake remains consistent on average. Changing things up now and then is sufficient if that works better for you regarding enjoyment/satiety level etc.

Monitor Your Macros

One of the essential tips for successfully implementing carb cycling is to track your macro-nutrient levels and adjust them accordingly, depending on which phase you’re in. Make sure to track daily calorie and macronutrient intakeOpens in a new tab. because it will help you stay on track with your goals even if you go through periods of high and low carbs days.

Adjust Your Workouts According To Your Phases

When working out while on a cycle, make sure that you adjust the intensity of your workouts according to what phase you’re in. On high-carb days, ensure that your intensity level, especially cardiovascular exercises, is higher because your body is intaking more energy during this phase. During low-carb Phases, reduce the intensity of your workouts so your body can preserve its energy levels for overall performance improvement.

Eat Balanced Meals Whenever Possible

Last but not least is ensuring that whenever possible, whatever meals you consume during either high or low carbs phases should always be balanced by having all 3- macro-nutrients, Carbohydrates (slow digesting & low glycemic index), fat (healthy), Protein (lean sources), present in each meal.

Doing so helps maintain good energy levels during different carb cyclings. All the essential nutrients will still be present at all times in one way or another, no matter what type of food one decides to choose. It can be heavy on proteins instead of carbs or vice versa, depending on each case and needs at any given time.

Final Verdict

Our carb cycling calculator is a great tool to help people optimize their nutrition for their specific goals. It is an effective tool for tracking the amount of carbohydrates consumed and helping monitor macronutrient ratios. This helps users stay on track with their diet and reach their fitness goals faster.

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