Free
$0 forever
Complete core carb cycling features
- Carb cycling macro calculation
- High, mid, low carb calendar
- Manual meal scheduling & gram adjustment
- Daily check-in & basic trends
- Free trial credits on signup
Carb Cycling Tool
Create Your Free Carb Cycling Plan with AI
Your personal carb cycling tool — calculate daily macros, schedule specific meals, track weight trends. Core features free — use AI to generate and adjust plans when you need it.
No credit card requiredWorks fully without AI~3 minutes to set up
Quick Carb Cycling Calculator
Enter your weight to get daily carb, protein, and fat targets
Low Carb
90
g carbs
Protein 180g · Fat 90g
Mid Carb
180
g carbs
Protein 180g · Fat 45g
High Carb
270
g carbs
Protein 180g · Fat 0g
Based on 112113 formula, protein adjusted by body fat
Start Your Carb Cycling in 3 Steps
No experience needed — follow the steps to get a personalized plan
1
Enter Body Data
Weight, body fat, age, height, and activity level — the system calculates your carb cycling macro targets automatically.
2
Get Carb Cycling Targets
Carb, protein, and fat grams for high, mid, and low carb days, displayed on a calendar.
3
Schedule Meals & Check In
Choose foods from the library, schedule your carb cycling meals, and record weight and completion.
Carb Cycling Made Simple: Know Exactly What to Eat Today
Every feature is designed around Calculate → Schedule → Execute → Track
Calendar Marks Your Carb Type Each Day
The calendar directly marks high, mid, or low carb days — click to see exact gram targets for carbs, protein, and fat. No formulas to memorize.
Turn Targets into Real Food & Grams
Choose foods from the library, the system auto-matches grams to hit daily targets, with manual adjustment support.
Save & Reuse Your Plans
Create diet plans that work for you, reuse across days, with copy, edit, and share support.
Check-ins Build Consistency
Record diet completion, weight, body fat, and waist daily — the system auto-tracks consecutive check-in days.
Weight Trends Don't Lie
7-day moving average replaces daily fluctuations, showing real weight trajectory without single-day anxiety.
Learn from Real Community Experience
Browse Reddit carb cycling success, plateau, and rebound cases to understand what to expect.
112113 Carb Cycling · 6-Day Cycle
Low Carb
1g/kg
Low Carb
1g/kg
Mid Carb
2g/kg
Low Carb
1g/kg
Low Carb
1g/kg
High Carb
3g/kg
Low 1g/kgMid 2g/kgHigh 3g/kg
How Does Carb Cycling Work?
The core logic: periodically adjusting carb intake helps maintain metabolic rate and training performance. Long-term low-calorie dieting can trigger metabolic adaptation, meaning the body lowers energy expenditure to conserve fuel, which is a common cause of plateaus.
The 112113 protocol schedules 4 low-carb days (1g/kg carbs), 1 mid-carb day (2g/kg), and 1 high-carb day (3g/kg) in a 6-day cycle, helping maintain metabolic activity and training intensity while keeping weekly calories controlled.
- High-carb days replenish glycogen and help maintain training intensity
- Low-carb days promote fat oxidation, maintaining caloric deficit
- Protein adjusted by body fat (1-2.5g/kg) to preserve muscle mass
- A periodized strategy is often easier to sustain than constant low-calorie dieting
We Don't Decide for You — We Just Cut the Busywork
AI is an optional efficiency tool; all core features work without it
Generate Plan
One-Click Meal Plan for One Cycle
Based on your body data, preferences, and carb cycling settings, generate one cycle starting today. Preview and confirm before writing to your plan.
5-10 credits per useSwap Food
Nutrient-Matched Food Swaps
Allergic or can't find a food? AI finds the closest nutritional swap while keeping your daily targets intact.
1-2 credits per useAdjust Plan
Adjust Next Week Based on Recent Data
Analyze the last 7-14 days of check-ins and weight trends to suggest adjustments for next week's plan.
3-5 credits per useQ&A
Query Your Data in Natural Language
「What was my average carbs last week?」「How's my weight trend?」— AI finds answers directly from your check-in data.
1 credit per useFree trial credits on signup, no prepayment required. Insufficient credits only disables AI — all core features remain free.
Not Just a Carb Cycling Calculator — A Complete Executable System
From carb cycling concept to daily action, we help you through the entire journey
Data-Driven
Calculate daily carb, protein, and fat grams based on weight, body fat, and activity level — not vague labels.
From Calculation to Execution
Turn nutrition targets into specific foods and gram amounts for every meal — not just a number.
Trends Over Daily Numbers
A 7-day moving average filters daily fluctuations so single-day numbers do not distort your judgment.
Free is Enough
Calculations, meal scheduling, check-ins, trend charts — all free. AI is a bonus, not a requirement.
Training Day Matching
High-carb days scheduled on your most demanding training days, marked directly on the calendar.
Flexible Food Swaps
Don't like or can't find a food? Nutrient-matched swaps keep daily targets intact.
No AI Dependency
All core features work independently. AI is optional. Data stays in your browser, not on our servers.
Traceable Records
Check-ins, weight, body fat, waist — a complete data trail to review execution and trends anytime.
Free Carb Cycling Version is Already Enough — AI is a Bonus
| Capability | Free Base | AI Enhanced |
|---|---|---|
| Carb cycling & macro calculation | ✓ | ✓ |
| Manual meal scheduling & gram adjustment | ✓ | ✓ |
| Diet plan save & reuse | ✓ | ✓ |
| Daily check-in & basic trends | ✓ | ✓ |
| Product, meal plan, and credit rule Q&A | ✓ | ✓ |
| Public community success & failure stories | ✓ | ✓ |
| Auto-generate full week meals | - | ✓ |
| Nutrient-matched food swaps | - | ✓ |
| Personalized trend analysis | - | ✓ |
| Personal data Q&A | - | ✓ |
Carb Cycling Plans & Pricing
Use the core carb cycling tools for free, then choose monthly or yearly AI support when it starts saving you time.
Save ~17%
Plus
$99 Yearly
$99/year, billed yearly
For personal carb cycling with regular AI planning help.
- 7,200 credits/year
- AI carb cycling meal generation
- Nutrient-matched food swaps
- Yearly price includes about 2 months free
Pro
$199 Yearly
$199/year, billed yearly
For consistent AI meal generation, swaps, and trend refinement.
- 21,600 credits/year
- AI carb cycling meal generation
- Nutrient-matched food swaps
- Trend analysis and plan adjustments
Not Just Success Stories — We Explain Why Some Fail
Summarized from public Reddit carb cycling discussions: success, plateau, and rebound patterns
A common success pattern: a structured low, moderate, and high-carb week can make dieting feel more sustainable while protecting training performance.Anonymous public discussion summary · Success pattern
Success
People often describe high-carb days as a planned relief point that helps them stay consistent through lower-carb days.
Anonymous public discussion summary
Plateau
Plateau stories often trace back to underestimated portions, training-related water retention, or calorie targets that need recalibration.
Anonymous public discussion summary
Rebound
Rebound cases commonly involve returning to old eating habits too quickly after a cut instead of gradually moving toward maintenance.
Anonymous public discussion summary
Summarized from public Reddit discussions. No individual story is presented as a verbatim quote. Individual results vary based on health status and adherence.
Explore More Features
Beyond carb cycling calculations — these features help you execute your plan better
Meal Plans
Schedule specific meals based on your carb cycling targets. Adjust grams, swap dishes, export a weekly menu with one click.
View Meal PlansFood Library
Search carb, protein, and fat content. Filter by nutrition to find foods that fit your current carb day type.
Browse FoodsCarb Cycling Plans
Set weight and body fat to auto-generate macro targets for low, mid, and high carb days. View and adjust by week.
Create PlanHow to use this tool responsibly
Carb cycling is a planning method, not medical treatment
Carb Cycling helps you turn a calorie and macronutrient target into a repeatable meal schedule. It does not diagnose, treat, or replace guidance from a qualified health professional.
- Set carb targets around your training schedule, then review your weight trend and energy levels instead of judging a single day.
- Choose foods that fit your preferences while prioritizing an overall dietary pattern with nutrient-dense options.
- If you have a health condition, are pregnant, take medication, or have a history of disordered eating, ask a qualified clinician before changing your diet.
“Talk with your provider before beginning any diet or eating plan.” — National Heart, Lung, and Blood Institute
Further reading
- NHLBI: healthy-weight treatment and lifestyle changes
- Dietary Guidelines for Americans: nutrient-dense dietary patterns
Reviewed and updated: July 22, 2026
Questions from Real Users
Curated from Reddit carb cycling discussions, answers based on actual product features
Build Your Carb Cycling Plan First, Then Decide If You Need AI
Free carb cycling targets, schedule your first week of meals, start checking in. Core features free forever, no credit card required.
Create My Plan Free