How to use the macro cycling calculator
Prepare the values for this calculation
Compare training-day and rest-day macro plans across a seven-day schedule using user-entered targets. Use the formula below to check that it answers your question. Read the input units before transferring figures from a statement, measurement or dataset.
Enter and check each input
- Training days: enter a value at least 0 and no more than 7 and a whole number. Use the unit named in the label or selected above. Do not leave this required field blank.
- Training-day protein (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Training-day carbohydrate (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Training-day fat (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Rest-day protein (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Rest-day carbohydrate (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
- Rest-day fat (g): enter a value at least 0. Use the unit named in the label or selected above. Do not leave this required field blank.
The input table gives a complete example. Keep units and time periods consistent across related fields.
Calculate and resolve any input error
Choose Calculate after entering the values. Changes also update the answer after a short pause. If an error appears, follow its message, correct the field and calculate again. Reset restores the example values.
Interpret the answer
Check Weekly planned energy first. With the unchanged example inputs, it is 15,800 kcal/week. Compare the additional metrics with the primary result; each has its own label and unit.
Compare and keep a useful result
For a controlled comparison, keep every other example input unchanged and change Training days from 4 to 5. The resulting Weekly planned energy is 16,110 kcal/week. This illustrates the equation’s response to that input, rather than a forecast of real events.
Read the chart’s axis labels and data table. A scenario curve changes one stated input while holding the others fixed; it does not add external observations. Use Download graph to save an available chart as a PNG.
Use Copy result or Download CSV to keep the answer. Share tool shares the page address without placing your input values in the URL. Recheck inputs and assumptions before using the result for a decision.
Macro Cycling Calculator formula
Calories per day = 4×protein + 4×carbohydrate + 9×fat. Weekly totals weight training/rest plans by entered day counts.
Inputs and units
| Input | Format / range | Example |
|---|---|---|
| Training days | minimum 0; maximum 7; whole number | 4 |
| Training-day protein (g) | minimum 0 | 160 |
| Training-day carbohydrate (g) | minimum 0 | 280 |
| Training-day fat (g) | minimum 0 | 70 |
| Rest-day protein (g) | minimum 0 | 160 |
| Rest-day carbohydrate (g) | minimum 0 | 180 |
| Rest-day fat (g) | minimum 0 | 80 |
Worked example
Using the example inputs above, the weekly planned energy is 15,800 kcal/week.
- Weekly planned energy
- 15,800 kcal/week
- Training-day energy
- 2,390 kcal/day
- Rest-day energy
- 2,080 kcal/day
- Daily average
- 2,257.1 kcal/day
- Training / rest days
- 4 / 3
Results and assumptions
Uses the conventional 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Targets are user-entered and are not dietary recommendations.
Fix an input or unexpected result
Training days is required. Enter training days using the format and bounds in the input table. Zero and an empty field are different: use zero only if it is allowed and represents your data.
If your answer differs from the example, choose Reset and compare every field, including selected units and options. Check percentage versus decimal entry and whether values describe the same period. Round only the final displayed answer when reproducing the formula.
If a discrepancy remains, report the calculator issue with the page address, non-sensitive example inputs, actual result, expected result and a reference for your calculation.