Enter Your Planning Inputs
Use the form below to estimate high, moderate, and low carb days from your weekly energy target and macro settings.
Formula Used
1) Basal Metabolic Rate: The calculator uses the Mifflin-St Jeor equation. For men: BMR = 10×kg + 6.25×cm − 5×age + 5. For women: BMR = 10×kg + 6.25×cm − 5×age − 161.
2) Total Daily Energy Expenditure: TDEE = BMR × activity factor. This estimates total daily calorie burn based on lifestyle and training activity.
3) Goal Calories: Base Calories = TDEE × goal factor. Cutting uses a lower factor. Maintenance stays near 1.00. Bulking applies a surplus.
4) Day-Type Calories: Each carb day uses a calorie adjustment percentage. Example: High Day Calories = Base Calories × (1 + adjustment%).
5) Protein and Fat: Protein is set from either body weight or lean mass. Fat also uses grams per kilogram. Protein Calories = protein grams × 4. Fat Calories = fat grams × 9.
6) Carbohydrates: Remaining calories are assigned to carbs. Carb grams = (day calories − protein calories − fat calories) ÷ 4.
How to Use This Calculator
- Enter body weight, height, age, sex, and activity factor.
- Select your goal, such as cutting, maintenance, or gaining.
- Set how many high, moderate, and low carb days you want. The total must equal seven.
- Choose whether macro targets should use body weight or lean mass.
- Set protein, fat, and calorie adjustments for each day type.
- Press Build Planner to show results above the form.
- Review the day-type table, weekly schedule, and Plotly graph.
- Use the CSV or PDF buttons to export your plan.
Example Data Table
This example shows a sample weekly setup for a moderate fat-loss cycle.
| Item | Example Value | Notes |
|---|---|---|
| Body Weight | 75 kg | Used for energy and macro planning. |
| Activity Factor | 1.55 | Moderate training schedule. |
| Goal | Fat Loss | Applies a calorie deficit. |
| Weekly Split | 2 High / 3 Moderate / 2 Low | Balanced structure for training and recovery. |
| Protein Target | 2.0 g/kg | Kept steady across day types. |
| High Day Output | Higher carbs, lower fat | Useful for demanding sessions. |
| Low Day Output | Lower carbs, higher fat | Often placed on lighter or rest days. |
Frequently Asked Questions
1) What is carb cycling?
Carb cycling changes carbohydrate intake across the week. Higher-carb days usually support harder training, while lower-carb days often match lighter activity or rest.
2) Should protein stay the same every day?
Usually yes. Keeping protein steady helps preserve muscle during fat loss and supports recovery during maintenance or gain phases.
3) Why are fats lower on high-carb days?
When carbs rise, fats are often reduced to keep total calories controlled. This makes the macro split cleaner and easier to plan.
4) Do my day counts need to equal seven?
Yes. This planner builds a full seven-day week, so high, moderate, and low days must total exactly seven.
5) Is lean mass better than body weight for macros?
Lean mass can be useful when body fat is known, especially for advanced planning. Body weight still works well when body fat is unavailable.
6) Can I use this for bulking?
Yes. Choose a gain goal and adjust calorie percentages so high-carb days support training while weekly intake stays in a surplus.
7) Why might carbs show as zero?
That happens when protein and fat calories already exceed the target calories for a day type. Lower fats, lower protein, or increase calories.
8) Is this planner medical advice?
No. It is a general fitness planning tool. For medical conditions, eating disorders, diabetes, or clinical nutrition needs, consult a qualified professional.