Plan carb cycling diet based on Katch-McArdle formula
Schedule large muscle group training (legs, back, chest), high intensity
Schedule small muscle group training (shoulders, arms), moderate intensity
Rest day or low intensity cardio like walking, yoga
💡 Execution Tips
Carb Cycling is a dietary strategy that alternates between high, medium, and low carbohydrate intake on different days to optimize energy utilization and hormone levels. High carb days replenish glycogen and boost training performance, while low carb days promote fat burning. Combined, they allow fat loss while maintaining muscle and training capacity.
This calculator uses the Katch-McArdle formula to calculate basal metabolic rate, which is based on lean body mass and is more accurate for fitness enthusiasts with known body fat percentage.
BMR = 370 + (21.6 × Lean Mass)
Lean Mass = Weight × (1 - Body Fat%/100)
Carb cycling is suitable for those with fitness experience who want to maintain training performance during fat loss. If you are a fitness beginner, start with simple calorie control first, then try carb cycling once familiar.
⚠️ Notes