Important: These tools are for general health guidance. If you're struggling with disordered eating or have concerns about your relationship with food, please consult a healthcare professional. Resources: NEDA, Beat
Calorie Cycling Calculator
Plan high and low calorie days for metabolic flexibility and adherence.
High calorie days: 247 cal
Low calorie days: 164 cal
Your TDEE
206 cal/day
Weekly average: 211 cal/day
Weekly Plan
Monday
high day
247 cal
Protein
15g
Carbs
33g
Fats
6g
Tuesday
low day
164 cal
Protein
15g
Carbs
19g
Fats
3g
Wednesday
high day
247 cal
Protein
15g
Carbs
33g
Fats
6g
Thursday
low day
164 cal
Protein
15g
Carbs
19g
Fats
3g
Friday
high day
247 cal
Protein
15g
Carbs
33g
Fats
6g
Saturday
low day
164 cal
Protein
15g
Carbs
19g
Fats
3g
Sunday
high day
247 cal
Protein
15g
Carbs
33g
Fats
6g
Improves TDEE accuracy if known
About Calorie Cycling
Benefits:
- Metabolic flexibility: prevents metabolic adaptation during cuts
- Better adherence: high days provide psychological relief
- Hormonal benefits: refeed days can support leptin and thyroid function
- Social flexibility: align high days with social events
Strategies:
- Alternating: High/low days alternate. Good for metabolic flexibility.
- Weekly: High on weekends, low during week. Good for social life.
- Custom: Moderate daily. Traditional approach.
Important Notes:
• Weekly average should match your goal (cut/maintain/bulk)
• High days typically 20-30% above baseline, low days 20-30% below
• Most effective when combined with training schedule (high on training days)
• Not necessary for beginners - start with consistent daily calories