Carb target estimator
The quick version. Enter your weight and goal and get a starting carbohydrate range for both kinds of day. For a number that uses your height, age, and activity, use the full calculator.
Enter your weight to see a starting range.
A rough starting estimate that assumes light activity, not medical advice. For a number that uses your height, age, and activity, use the full carb cycling calculator.
One of four free calculators. See all the tools.
How it is estimated
The estimator assumes a typical height and age for your sex and light activity, runs the Mifflin-St Jeor equation for resting energy, and takes a moderate share of the resulting daily need as carbohydrate on normal days. Fast days stay near zero by design.
That is deliberately rough. Two people at the same weight can differ by several hundred calories a day. If you want the inputs, the carb cycling calculator asks for them.
What matters more than the number
The pattern: fast days and normal days, kept apart, week after week. On normal days aim for about 80 percent whole foods; on fast days build meals from protein, fat, and vegetables. The swap list makes normal days easy.
References
The free book
The plan, the science, and 100 recipes. Free.
The Fat Switch by Greg Clement: The two-day plan, the science behind it, and 100 recipes. Enter your email and we send it over.
