Calculator inputs
Example data table
| Day | Training focus | Day type | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Mon | Lower body strength | High | 2900 | 150 | 65 | 370 |
| Tue | Zone 2 cardio | Moderate | 2600 | 150 | 65 | 295 |
| Wed | Rest + mobility | Low | 2300 | 150 | 65 | 220 |
| Thu | Intervals | High | 2900 | 150 | 65 | 370 |
| Fri | Upper body strength | Moderate | 2600 | 150 | 65 | 295 |
| Sat | Long session | High | 2900 | 150 | 65 | 370 |
| Sun | Rest | Low | 2300 | 150 | 65 | 220 |
Formulas used
- Lean Body Mass (LBM): LBM = weight × (1 − bodyFat%)
- BMR (Katch–McArdle): BMR = 370 + 21.6 × LBM
- TDEE: TDEE = BMR × activityFactor
- Goal calories: Target = TDEE × goalMultiplier
- Weekly balance: keeps the weekly average near your target.
- Carbs (per day): Carbs = (Calories − 4P − 9F) ÷ 4
Protein and fat stay fixed. Carbs shift to match training demand.
How to use this calculator
- Enter your body data and activity level.
- Pick a goal and set your weekly high, moderate, and low days.
- Choose protein and fat targets that fit your sport.
- Adjust high and low day percentages for your training cycle.
- Press Calculate to view daily macros and weekly totals.
- Download your plan as CSV or PDF for tracking.
FAQs
1) What is carb cycling in sports?
Carb cycling changes carbohydrate intake across the week. High days support hard training and glycogen. Low days reduce calories and help appetite control. Protein and fat usually stay steadier.
2) How do I choose high and low days?
Assign high days to your toughest sessions like intervals, heavy lifting, or long runs. Use low days on rest or light recovery workouts. Keep the total days equal to seven.
3) Why does the calculator balance weekly calories?
It keeps your weekly average near your goal calories. That helps consistency for cutting, maintaining, or bulking. You still get higher carbs when performance demands it.
4) Are protein and fat the same every day?
This calculator holds protein and fat steady for simplicity. That supports recovery and hormone function. Carbs then become the main lever that changes between day types.
5) What if my low-day carbs feel too low?
Increase the carb floor, reduce the low-day calorie drop, or add a moderate day. Also check your protein and fat settings. Comfort and training quality matter for adherence.
6) Can endurance athletes use this approach?
Yes. Put high days on long sessions, tempo work, and race-specific training. Moderate days fit steady aerobic sessions. Low days work best on true rest or short recovery sessions.
7) How often should I update my inputs?
Recalculate after meaningful weight change, new training volume, or a new goal. Many athletes update every two to four weeks. Small adjustments often work better than big swings.