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.
- 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
TDEE 2,500 kcal — 5:2 cycle, −500 deficit=Low days: 2,100 kcal × 5; High days: 2,500 kcal × 2 = weekly avg 2,186 kcal
TDEE 2,000 kcal — 5:2 cycle, −250 deficit=Low days: 1,550 kcal; High days: 2,000 kcal; est. loss ~175g/week
| Approach | Pros | Cons |
|---|---|---|
| Straight deficit (daily) | Simple, consistent | Psychological fatigue, possible metabolic adaptation |
| 5:2 cycling | Rest days reduce diet fatigue | Requires planning, higher days can derail progress |
| Alternate-day fasting | Strong evidence base | Difficult to sustain socially |
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