I agree to consult with my physician before starting this diet.
Step 1: Enter Your Gender
Step 2: Enter Your Weight
Pounds:
Kilograms:
Stones:
Step 3: Enter Your Height
Centimeters:
Inches:
Step 4: Enter Your Age
Step 5: Enter Activity Level
Step 6: Enter Meals Per Day

 

Your Daily Calorie Requirements

Basal Metabolic Rate (BMR) Daily calories to maintain weight (TDEE)

 

Carb Cycling Plan (Repeating 4 Day Cycle)

Low Carb Days (3)High Carb Day (1)
Total Daily Calories calories calories
Number Meals Meals Per Day Meals Per Day
Calories Per Meal calories calories
Protein 45% grams30% grams
calories calories
Carbohydrates* 30% grams50% grams
calories calories
Fat** 25% grams20% grams
calories calories

Next...

Sample Meal Plan For Your Three Low Carb Days
FoodQuantity
(imperial)
Quantity
(metric)
Calsprocarbfat
Meal 1
when
wake
up
oats cups g g g g
whey protein powder oz g g g g
fish oil oz g g g g
Meal 2
3 hrs
after
meal 1
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 3
3 hrs
after
meal 2
mixed frozen veggies cups g g g g
scrambled egg whites eggs eggs g g g
nuts oz g g g g
Meal 4
3 hrs
after
meal 3
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 5
3 hrs
after
meal 4
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 6
3 hrs
after
meal 5
oats cups g g g g
whey protein powder oz g g g g
fish oil oz g g g g

 

 

Sample Meal Plan for High Carb Day
FoodQuantity
(imperial)
Quantity
(metric)
Calsprocarbfat
Meal 1
wake
up
oats cups g g g g
scrambled egg whites eggs eggs g g g
olive oil oz g g g g
Meal 2
3hrs
after
meal 1
shredded wheat cereal oz g g g g
whey protein milk oz g g g g
ground flax seed tbsp g g g g
Meal 3
3hrs
after
meal 2
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
nuts oz g g g g
Meal 4
3hrs
after
meal 3
shredded wheat cereal oz g g g g
whey protein milk oz g g g g
ground flax seed tbsp g g g g
Meal 5
3hrs
after
meal 4
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
nuts oz g g g g
Meal 6
3hrs
after
meal 5
shredded wheat cereal oz g g g g
whey protein milk oz g g g g
ground flax seed tbsp g g g g