Macro & Calorie Cycling Calculator
Set your daily calorie target and goal, then get precise protein, carb, and fat amounts for training days and rest days. Click any day in the calendar to toggle it. Nothing uploaded.
Weekly plan (click a day to toggle)
Learn more: how the macro cycling targets are built
Training days and rest days
The tool starts from your TDEE (total daily energy expenditure), adds the goal adjustment, and then shifts each day. A cut is -500 calories, maintenance is 0 and a bulk is +250, or you can enter your own figure. Training days then get +100 calories and rest days -100.
For example, 2,500 TDEE and a cut gives a 2,000 calorie baseline. A training day is 2,100 calories and a rest day is 1,900. This is a plan for how calories are spread across the week, and it is not medical or dietary advice. Check with a doctor or dietitian before changing how you eat.
Protein, fat and carbs
Protein is your body weight times the grams per kilogram you set, and it is the same every day. For 75 kg at 2.0 g/kg that is 150 g, or 600 calories. Fat is 25% of the day's calories, and carbohydrate is whatever is left over after protein and fat.
On the 2,100 calorie training day that gives 150 g protein, 58 g fat and 244 g carbs. The 1,900 calorie rest day gives 150 g protein, 53 g fat and 206 g carbs. In other words, the rest day loses carbs and a little fat while protein stays put.
The weekly average
The +100 and -100 only cancel out at 3.5 training days a week. With 3 training days the weekly average in the example is 1,986 calories a day, with 4 it is 2,014 and with 5 it is 2,043. The tool shows your 7-day average and labels the week as cutting, maintenance or bulking from it, so check that figure after you choose your training days.
The "calculate from stats" option is a rough estimate. It uses your weight and an activity multiplier, and assumes a 30-year-old man who is 170 cm tall. If that does not describe you, enter a TDEE you trust instead.
Where flexible macros came from
IIFYM.com's explanation of IIFYM says "if it fits your macros" began with a few competitive bodybuilders who were tired of eating bland food while dieting for a contest. They hit daily macro targets using foods they liked, and the idea spread from there.
FAQ
Do I need to carb cycle?
The tool does not say you must. It is one way to spread your weekly calories, giving more on training days. A plain daily target with the same calories every day is also something you can build from the same inputs by setting both day types alike.
Why is my 7-day average not my target?
Because the training-day and rest-day adjustments are equal in size, they only balance at 3.5 training days. Any other split nudges the average up or down. The tool shows the real average so you can adjust.
What if I overeat on a rest day?
Check the weekly average, not a single day. The tool is built around that weekly figure, so one high day is something you can offset on another day if you want to hold the average.