Calorie Cycling Calculator (5:2)
From TDEE calculator
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.
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Tip: The metabolic advantage of calorie cycling over straight dieting is debated in research. The main benefit is psychological — having planned higher-calorie days may improve long-term diet adherence.
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