Macro Rotation Planner

Alternate macro targets across the week without reworking your spreadsheet. Enter body weight, base calories, and how aggressively you carb load on training days to see the precise grams to hit.

Current body mass to base protein targets on.
Maintenance calories used for rotation.
Positive increase on training days and mirrored reduction on rest days.
Optional. Defaults to 2.2 g/kg.
Optional. Defaults to 30 % of training-day calories.
Optional. Defaults to 35 % on recovery days.
Optional. Defaults to -10 %, lowering protein slightly on rest days.
Optional. Defaults to 0 g; raise it to protect endurance work.

Examples

  • 70 kg athlete, 2,300 kcal baseline, 18 % swing, 2.2 g/kg protein, 28 % training fat, 32 % rest fat, -8 % rest protein ⇒ Training: 154 g P / 334.5 g C / 84.4 g F | Recovery: 141.7 g P / 178.9 g C / 67.1 g F
  • 82 kg lifter, 2,800 kcal baseline, 12 % swing, 2.0 g/kg protein, 30 % training fat, 35 % rest fat, -5 % rest protein ⇒ Training: 164 g P / 384.8 g C / 104.5 g F | Recovery: 155.8 g P / 244.6 g C / 95.8 g F

FAQ

How many rotation days should I plan?

Use the results to build two or more templates—most athletes alternate high-intensity and recovery days, but you can duplicate the pattern for additional phases.

Can I lock in a minimum amount of carbohydrates?

Yes. Enter a floor in the minimum carbs field so the calculator preserves glycogen support for endurance sessions.

Do the calories still average out to maintenance?

The swing increases and decreases the same percentage, so over a seven-day cycle the total calories remain close to your baseline maintenance input.

Additional Information

  • Protein grams follow a per-kilogram target on training days and can be nudged down on lighter sessions via the adjustment field.
  • Fat percentages apply to the daily calorie target before subtracting protein calories, leaving carbohydrates to flex up or down.
  • Calorie swing mirrors the surplus and deficit so weekly energy balance stays centred on the baseline selection.

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