Modify depends on the goal, the number of carbohydrates and calories we consume depends on what our goal is. As with any diet, start with a basic daily calculation caloric demand. We can calculate them from the Harris Benedict Equation:
BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years )
Then we need to determine the total energy expenditure (TEE). To do this, multiply the BMR result by the PAL – physical activity level. It differs depending on our lifestyle and frequency of training: 1.4 – office work, minimal activity during the day, sedentary lifestyle 1.5-1.6 – moderate physical activity during the day
1.8-2.0 – physical work, intense physical activity during the day
The result obtained from the calculations is our initial calorific value. It is modified depending on our purpose. If we want to stay at the starting weight – we leave the calculated calories, if we want to go on a reduction – we subtract 15% from the result, and if we want to take on weight – we add 15% of the original calorie.
Example: A healthy woman aged 25, weight 60 kg, height 168 cm, office work, goal: reduction Strength training: Monday, Tuesday, Thursday, Friday
Carb cycling:
Monday: a day with high carbohydrates
Tuesday: a day with medium carbohydrates
Wednesday: a day with low carbohydrates
Thursday: a day with high carbohydrates
Friday: medium carbohydrate day
Saturday: a day with low carbohydrates
Sunday: a day with high carbohydrates
BMR = 1422 Kcal TEE = 1422 Kcal x 1.5 = 2135 Kcal 2135 x 15% = 1815 Kcal – calorific value suitable for reduction from carb cycling
Protein: 1.2g x 60 = 72g per day = 288 Kcal – constant value Fat: 1g x 60 = 60g per day = 540 Kcal – constant value Carbohydrates: 1815 Kcal – 288 Kcal -540 Kcal = 987 Kcal – value on days MC
Carbohydrates on days HC: 987 Kcal x 125% = 1234 Kcal / 308g per day Carbohydrates on LC days: 987 Kcal x 75% = 740 Kcal / 185g per day
Total calories on LC days: 1568 Kcal Total calories on MC days: 1815 Kcal Total calories on HC days: 2060 Kcal