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Actymed Carb Cycling Calculator
Plan your high, medium, and low carb days based on your training load — personalised for your sport, body weight, and goals.
.carb-calc { max-width: 680px; margin: 0 auto; font-family: sans-serif; } .carb-calc label { display: block; margin-top: 16px; font-weight: 600; font-size: 15px; } .carb-calc input, .carb-calc select { width: 100%; padding: 10px 12px; margin-top: 6px; border: 1px solid #ccc; border-radius: 8px; font-size: 15px; box-sizing: border-box; } .carb-calc button { margin-top: 24px; width: 100%; padding: 14px; background: #1a1a2e; color: #fff; border: none; border-radius: 8px; font-size: 16px; font-weight: 700; cursor: pointer; } .carb-calc button:hover { background: #16213e; } .result-box { margin-top: 28px; background: #f4f8ff; border-left: 5px solid #1a1a2e; border-radius: 8px; padding: 20px 24px; display: none; } .result-box h3 { margin-top: 0; font-size: 18px; color: #1a1a2e; } .day-card { background: #fff; border-radius: 8px; padding: 14px 18px; margin-top: 12px; box-shadow: 0 2px 8px rgba(0,0,0,0.07); } .day-card h4 { margin: 0 0 6px; font-size: 16px; } .day-card p { margin: 3px 0; font-size: 14px; color: #444; } .high { border-left: 4px solid #27ae60; } .medium { border-left: 4px solid #f39c12; } .low { border-left: 4px solid #e74c3c; } .tag { display: inline-block; font-size: 12px; font-weight: 700; padding: 2px 8px; border-radius: 4px; margin-bottom: 6px; } .tag.high { background: #d5f5e3; color: #1e8449; } .tag.medium { background: #fef9e7; color: #b7770d; } .tag.low { background: #fdecea; color: #c0392b; } .whatsapp-btn { display: block; margin-top: 18px; text-align: center; background: #25d366; color: #fff; padding: 12px; border-radius: 8px; font-weight: 700; text-decoration: none; font-size: 15px; } .disclaimer { margin-top: 16px; font-size: 12px; color: #888; text-align: center; }
Athletic Performance
Fat Loss + Performance
Muscle Gain
Endurance / Stamina
3 days
4 days
5 days
6 days
Strength / Weightlifting
Team Sports (Football, Basketball, etc.)
Endurance (Running, Cycling, Swimming)
Combat Sports (Wrestling, Boxing, MMA)
General Fitness
function calculateCarbCycle() {
const weight = parseFloat(document.getElementById(‘weight’).value);
const goal = document.getElementById(‘goal’).value;
const trainingDays = parseInt(document.getElementById(‘trainingdays’).value);
const sport = document.getElementById(‘sport’).value;
if (!weight || weight 200) {
alert(‘Please enter a valid body weight between 30 and 200 kg.’);
return;
}
// Carb multipliers per goal (g/kg)
const carbMap = {
performance: { high: 6.0, med: 4.0, low: 2.0 },
fatloss: { high: 4.0, med: 2.5, low: 1.0 },
muscle: { high: 6.5, med: 4.5, low: 2.5 },
endurance: { high: 7.0, med: 5.0, low: 3.0 },
};
// Protein multipliers (g/kg) — stays relatively stable
const proteinMap = {
performance: 2.0,
fatloss: 2.4,
muscle: 2.2,
endurance: 1.8,
};
// Fat multipliers (g/kg)
const fatMap = {
performance: { high: 0.8, med: 1.0, low: 1.2 },
fatloss: { high: 0.7, med: 0.9, low: 1.1 },
muscle: { high: 0.9, med: 1.0, low: 1.2 },
endurance: { high: 0.8, med: 1.0, low: 1.3 },
};
const carbs = carbMap[goal];
const protein = proteinMap[goal];
const fat = fatMap[goal];
const calc = (carbG, proteinG, fatG) => ({
carbs: Math.round(carbG * weight),
protein: Math.round(proteinG * weight),
fat: Math.round(fatG * weight),
cal: Math.round((carbG * weight * 4) + (proteinG * weight * 4) + (fatG * weight * 9))
});
const high = calc(carbs.high, protein, fat.high);
const med = calc(carbs.med, protein, fat.med);
const low = calc(carbs.low, protein, fat.low);
const restDays = 7 – trainingDays;
const highDays = Math.round(trainingDays * 0.4);
const medDays = trainingDays – highDays;
const tips = {
performance: {
high: ‘Time carbs around training — rice, banana, or oats pre-workout.’,
med: ‘Include complex carbs like sweet potato and whole grains.’,
low: ‘Focus on vegetables, legumes, and lean protein to support recovery.’
},
fatloss: {
high: ‘Earn your carbs — save high-carb days for your hardest sessions.’,
med: ‘Balanced meals; avoid refined carbs. Prioritise fibre.’,
low: ‘Healthy fats (avocado, nuts, olive oil) keep you satiated.’
},
muscle: {
high: ‘Post-workout carbs are critical — rice, dosa, or fruit within 45 min.’,
med: ‘Keep protein high. Add a casein-rich snack before bed.’,
low: ‘Still eat enough protein. Muscle is built on rest days too.’
},
endurance: {
high: ‘Carb-load before long sessions. Hydration is equally important.’,
med: ‘Maintain glycogen with consistent moderate carb intake.’,
low: ‘Train your fat metabolism — low-carb recovery sessions build metabolic flexibility.’
}
};
const t = tips[goal];
document.getElementById(‘high-carbs’).textContent = `🍚 Carbohydrates: ${high.carbs} g`;
document.getElementById(‘high-protein’).textContent = `🥩 Protein: ${high.protein} g`;
document.getElementById(‘high-fat’).textContent = `🥑 Fat: ${high.fat} g`;
document.getElementById(‘high-cal’).textContent = `🔥 Total Calories: ~${high.cal} kcal`;
document.getElementById(‘high-tip’).textContent = `💡 ${t.high}`;
document.getElementById(‘med-carbs’).textContent = `🍚 Carbohydrates: ${med.carbs} g`;
document.getElementById(‘med-protein’).textContent = `🥩 Protein: ${med.protein} g`;
document.getElementById(‘med-fat’).textContent = `🥑 Fat: ${med.fat} g`;
document.getElementById(‘med-cal’).textContent = `🔥 Total Calories: ~${med.cal} kcal`;
document.getElementById(‘med-tip’).textContent = `💡 ${t.med}`;
document.getElementById(‘low-carbs’).textContent = `🍚 Carbohydrates: ${low.carbs} g`;
document.getElementById(‘low-protein’).textContent = `🥩 Protein: ${low.protein} g`;
document.getElementById(‘low-fat’).textContent = `🥑 Fat: ${low.fat} g`;
document.getElementById(‘low-cal’).textContent = `🔥 Total Calories: ~${low.cal} kcal`;
document.getElementById(‘low-tip’).textContent = `💡 ${t.low}`;
document.getElementById(‘weekly-note’).textContent =
`📅 Suggested weekly split: ${highDays} high-carb day(s), ${medDays} medium-carb day(s), ${restDays} low-carb day(s) based on your ${trainingDays}-day training week.`;
const msg = encodeURIComponent(
`Hi Actymed! My Carb Cycling Results:n` +
`Weight: ${weight}kg | Goal: ${goal} | Sport: ${sport}nn` +
`HIGH DAY: Carbs ${high.carbs}g | Protein ${high.protein}g | Fat ${high.fat}g | ${high.cal} kcaln` +
`MEDIUM DAY: Carbs ${med.carbs}g | Protein ${med.protein}g | Fat ${med.fat}g | ${med.cal} kcaln` +
`LOW DAY: Carbs ${low.carbs}g | Protein ${low.protein}g | Fat ${low.fat}g | ${low.cal} kcalnn` +
`Please guide me further!`
);
document.getElementById(‘whatsapp-link’).href = `https://wa.me/919496502248?text=${msg}`;
document.getElementById(‘results’).style.display = ‘block’;
document.getElementById(‘results’).scrollIntoView({ behavior: ‘smooth’ });
}
🔄 Your Carb Cycling Plan
HIGH CARB DAY
🏋️ Heavy Training Days
MEDIUM CARB DAY
🏃 Moderate Training Days
LOW CARB DAY
📲 Send Results to Actymed Team on WhatsApp
😴 Rest / Recovery Days
This calculator is for guidance only. Consult Dr. Ajeesh T Alex for a personalised nutrition plan tailored to your sport and health status.
What Is Carb Cycling?
Carb cycling is a structured nutrition strategy where you alternate between high, medium, and low carbohydrate days based on your training intensity. On heavy training days, your muscles need more glycogen — so you eat more carbs. On rest days, your body needs less fuel from carbohydrates, so intake is reduced while protein and healthy fats are kept higher to support recovery and fat metabolism.
Used correctly, carb cycling helps athletes maximise performance on hard days, promote fat loss on easy days, and avoid the hormonal and metabolic downsides of prolonged low-carb dieting.
Who Should Use Carb Cycling?
- Athletes with mixed training loads (heavy and light days)
- Sports players seeking fat loss without sacrificing performance
- Endurance athletes building metabolic flexibility
- Anyone who has plateaued on a standard calorie-controlled diet
- Combat sport athletes managing weight categories
More Athlete Tools from Actymed
Explore the full Actymed Performance Hub for more evidence-based sports tools:
- TDEE Calculator – Know your daily energy needs
- Macros Calculator – Plan protein, carbs, and fat
- Recovery Tracker – Monitor your readiness to train
- Hydration Calculator – Optimise fluid intake
- VO2 Max Calculator – Measure aerobic fitness
- Full Performance Hub →