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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.

Fórmula

Set a weekly calorie deficit target (e.g. 3,500 kcal/week = 0.5 kg/week loss)

Guía paso a paso

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

Ejemplos resueltos

Entrada

TDEE 2,500 kcal — 5:2 cycle, −500 deficit

Resultado

Low days: 2,100 kcal × 5; High days: 2,500 kcal × 2 = weekly avg 2,186 kcal

Entrada

TDEE 2,000 kcal — 5:2 cycle, −250 deficit

Resultado

Low days: 1,550 kcal; High days: 2,000 kcal; est. loss ~175g/week

Preguntas frecuentes

What is Calorie Cycling?

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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