Carb target estimator
The fastest way to a starting carbohydrate range: just your weight and your goal. Want a number tailored to your height, age, and activity? Use the full carb cycling calculator.
Fast days: under ~30 g carbohydrate. Normal days: roughly 165–210 g of mostly whole-food carbs.
A rough starting estimate (assumes light activity), not medical advice. For a more tailored number, use the full carb cycling calculator.
How it works
This assumes light daily activity and estimates your energy need from your weight, then takes a moderate share of those calories as carbohydrate for normal days. Fast days stay near zero by design — that's the whole mechanism.
Worked example: a woman at 70 kg aiming to lose fat gets a normal-day range of roughly 165–210 g of mostly whole-food carbs, and near zero on fast days.
It's a starting point, not a prescription. The pattern matters more than the gram count — see the protocol and lay out your week with the fast-day planner.