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: macro cycling and training day nutrition
Why the same calories every day is suboptimal for athletes
On a training day you burn 200-500 more calories than on a rest day. Eating the same amount regardless means either under-fuelling your workouts (impacting performance and recovery) or overeating on rest days (potentially storing more fat). Macro cycling solves this by aligning intake with expenditure. The key metric is the weekly average - as long as the 7-day total aligns with your goal, the daily cycling does not change your net calorie position.
Protein targets and carb cycling
During a caloric deficit, higher protein intake (2.0-2.2g per kg body weight) helps preserve muscle mass. Training days typically have higher carbs to fuel performance; rest days have lower carbs and slightly higher fat. The calculator lets you select your protein target per kg and applies it across both training and rest day macros, ensuring adequate protein intake regardless of cycling protocol.
Weekly calendar and daily flexibility
Macro cycling is flexible - you do not need to train exactly 3 or 5 days per week every single week. The weekly calendar shows each day colour-coded as Training (higher calories) or Rest (lower calories). Click any day to toggle it between training and rest. The weekly average calories and total are calculated from your actual day assignment, not from a fixed template.
FAQ
What is calorie or macro cycling?
Macro cycling (or calorie cycling) involves eating more calories on training days and fewer on rest days, while keeping the weekly total aligned with your goal (cut, maintain, or bulk). Training days typically have higher carbs to fuel performance; rest days have lower carbs and slightly higher fat.
How much protein should I eat on a cut?
During a caloric deficit, higher protein intake (2.0-2.2g per kg body weight) helps preserve muscle mass. The calculator lets you select your protein target per kg and applies it across both training and rest day macros.
How does the weekly calendar work?
The 7-day calendar shows each day colour-coded as Training (higher calories) or Rest (lower calories). Click any day to toggle it between training and rest. The weekly average calories and total are calculated from your actual day assignment.