Carb Cycling Calculator

For body composition specifically, no controlled trial has shown carb cycling beats a steady macro split when total weekly calories and protein are matched. What it does well: align carb intake with the days you need them most (heavy training, long cardio), which often improves training quality and adherence. Most lifters find it psychologically easier than a flat low-carb diet.

Sets of 5 to 15 reps and high-intensity intervals burn muscle glycogen as the dominant fuel. Adequate carbs let you hit your prescribed reps and recover for the next session. Trying to push heavy compound work on a 50 g/day rest-day allocation usually tanks performance.

Keto stays below ~50 g carbs every day. Carb cycling alternates between high-carb training days (300 to 500 g) and low-carb rest days (~80 g). You stay primarily glucose-fueled but you avoid carb intake on days where the body cannot store the glycogen anyway.

You will see fewer rest days in the schedule. Most of your week will be high or medium carb. The protein and fat numbers stay the same. If you train hard 7 days a week and you are running a cut, expect to add a deload week every 4 to 6 weeks regardless of how you cycle carbs.