Carb-Cycling-Rechner

What carb cycling is and who it suits

Carb cycling is a meal planning strategy that varies daily carbohydrate intake based on training demand while keeping protein roughly constant and adjusting fat to balance total energy. The typical pattern uses high-carb days on intense training sessions, moderate-carb days on lighter training days and low-carb days on rest days. A common template for a 75-kilogram lifter in a small deficit might look like 4 to 5 grams of carbohydrate per kilogram on high days, 2 to 3 grams per kilogram on moderate days and 0.5 to 1 gram per kilogram on rest days. Protein stays at 2 to 2.2 grams per kilogram throughout, and fat fills the gap to hit the weekly calorie target. The goal is to position carbohydrate where it supports performance and recovery while creating larger deficits on days when glucose demand is low. Evidence base consists of mechanistic plausibility and field experience from bodybuilding, with limited large randomized trial support.

Practical carb cycling templates by goal

For muscle gain, use a small calorie surplus across the whole week with three to five high-carb days positioned on heavy training days. Total carbohydrate over the week averages around 4 to 5 grams per kilogram daily. For fat loss with training performance preservation, use a moderate weekly deficit of roughly 20 percent from maintenance, with two high-carb days on the most intense sessions to protect training quality, three moderate-carb days and two low-carb days stacked on rest. For body recomposition at maintenance, match weekly energy to maintenance and skew carbohydrate toward training days without a net deficit or surplus. Regardless of the goal, protein should remain steady and high, hydration should stay constant, and micronutrient intake from fruits and vegetables should be consistent daily. Low days do not mean keto, simply reduced carbohydrate relative to your personal average.

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