How to Calculate Calorie Cycling
What is Calorie Cycling?
Calorie cycling (also called calorie shifting) involves alternating between higher- and lower-calorie days while maintaining the same weekly calorie deficit. The 5:2 approach uses 5 lower-calorie days and 2 maintenance days. Proponents claim it reduces metabolic adaptation to dieting and can improve adherence by providing psychological relief on higher-calorie days.
Formula
Step-by-Step Guide
- 1Set a weekly calorie deficit target (e.g. 3,500 kcal/week = 0.5 kg/week loss)
- 2Low days: 200–400 kcal below daily average
- 3High days: at maintenance (TDEE) — psychological benefit
- 4Weekly average equals same deficit as straight dieting
Worked Examples
Frequently Asked Questions
What is Calorie Cycling?
Calorie cycling (also called calorie shifting) involves alternating between higher- and lower-calorie days while maintaining the same weekly calorie deficit. The 5:2 approach uses 5 lower-calorie days and 2 maintenance days
How accurate is the Calorie Cycling calculator?
The calculator uses the standard published formula for calorie cycling. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.
What units does the Calorie Cycling calculator use?
This calculator works with kilograms, inches, watts. You can enter values in the units shown — the calculator handles all conversions internally.
What formula does the Calorie Cycling calculator use?
The core formula is: Set a weekly calorie deficit target (e.g. 3,500 kcal/week = 0.5 kg/week loss). Each step in the calculation is shown so you can verify the result manually.
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