Macro Cycling Calculator
Macro cycling gives you different calorie and macro targets on training days vs rest days, while keeping your weekly average aligned with your goal. Training days are higher in carbs; rest days are higher in fat. Protein stays constant every day.
| Day type | Calories | Carbs split | Fat split |
|---|---|---|---|
| Training day | TDEE + 150 | 70% | 30% |
| Rest day | Below TDEE | 40% | 60% |
Protein remains constant at 2g per kg bodyweight every day — muscle protein synthesis stays elevated for 24–48 hours after training, so rest days still need the same protein intake.
On training days, carbohydrates refuel muscle glycogen, support performance, and reduce cortisol after exercise. On rest days, lower carbs and higher fat shifts metabolism toward fat oxidation — which can improve body composition without changing the weekly calorie balance.
Protein is set at 2 g per kg bodyweight every single day. Muscle protein synthesis remains elevated for 24–48 hours after training, so rest days still need adequate protein.
Training days receive ~150 extra kcal above TDEE to fuel performance. Rest days absorb the 'deficit' to keep the weekly total on target. If that makes rest-day calories too low (< 1200 kcal), the gap is reduced automatically.
Training day non-protein calories: 70% carbs / 30% fat. Rest day non-protein calories: 40% carbs / 60% fat. These are proven starting ratios — you can adjust manually once you have a baseline.
- •Schedule your hardest workouts on your highest-carb days for best performance.
- •Start with 3–4 training days. Cycling with 5–6 training days per week reduces the contrast between days.
- •Track for 3–4 weeks before judging — weekly averages matter more than any single day.