In this blog, I will cover what calorie cycling is and how to use calorie cycling for weight loss.
Make sure you read this entire article on calorie cycling so that by the end you are as confident in this topic as Ferris Bueller was skipping class.
And if you want to learn everything about what needs to happen in order to lose fat and sustain the progress you make, go read my Ultimate Guide to Fat Loss!
Let’s get into it!
What is Calorie Cycling?
Calorie cycling, simply put, is a strategy where you manipulate your calorie targets to have some higher calorie days and lower calorie days. You have days you eat a bit more, and other days you eat a bit less.
Instead of trying to hit a consistent daily target (which is a more common method for weight loss), you aim to hit a constant weekly calorie target.
How you get to the weekly number is up to you!
Let’s go over the most common approaches to using calorie cycling to lose weight.
First, you need to find the daily calorie target that will put you into a calorie deficit (meaning you eat fewer calories than you burn to lose weight).
To find your calorie target, start by taking your goal body weight and multiplying it by 12.
Let’s take my good friend, Tom, for example.
(What a fantastic human Tom is, eh?!)
Let's say Tom wants to drop his weight to 200 pounds.
This is how we will calculate his initial Calorie Target:
200 x 12 = 2400
Tom’s daily Calorie Target is 2400.
With the Calorie Cycle, we will aim to hit a weekly calorie goal rather than breaking it down to each day.
So, we will multiply 2,400 x 7 (days a week) = 16,800
Tom’s Calorie Cycling Target is going to be 16,800 each week.
Tom can now cycle his calories however he wants during the week, and as long as he hits the 16,800 calories at the end of the week, he will officially be using calorie cycling for weight loss.
Now, let's dive into the strategies that will be best for you, shall we?
BUT WAIT!
Before we dive into those strategies, I need to share with you how I would NOT recommend using calorie cycling for weight loss.
Calorie Cycling is not a way for you to have 1 or 2 days a day where you go absolutely ape sh*t, raiding the cabinets and ordering 1 of everything off the McDonald's menu, to restrict yourself on other days severely.
This is unsustainable and can create negative habits with food.
Ok, I'm done being stern, so back to strategizing!
Weekend Warrior!
Whether you like to party on the weekends or are just a busy professional who wants additional flexibility on the weekend, read on.
This is an excellent approach to staying on track with your calories, losing weight, and enjoying your weekends guilt free,
"Tom, come back!"
We have Tom’s 16,800 calories to work with for the entire week, so he may cycle his calories to look something like this:
Or something like this:
There are a lot more calories on the weekend to have the flexibility, AND you will still hit 16,800 calories (an average of 2,400 a day) to lose weight!
IMPORTANT PSA!!🚨
The scale WILL spike up after the weekend.
No, not because you ruined your progress and gained weight, but because you consumed more calories than usual. You have more food volume in your stomach and water retention from the weekend, so the scale will reflect that and weigh more come Monday.
It’s not fat, it's weight; there is a difference!
Stay consistent, play the long game, and you will be fine.
Social Events
Party time! 🎉
If you have a holiday, social event, or any gathering coming up, using calorie cycling for weight loss can be a great way to enjoy yourself yet still reach your goals.
So instead of freaking out before Ashley's bachelorette bonanza, you can thank me and be grateful that you now have the tool of calorie cycling!!
Rather than eating a whole pizza by yourself or staring at everyone else enjoying their pizza while you sit there hangry, you can now plan ahead, save some calories for that event, and have some balance.
"Tom, need you again!"
Tom has a Super Bowl Party coming up this Sunday (duh).
He wants to save just a spec of calories each day leading up to the event, so what he is going to do is save 100 calories from the 6 days leading up to it and add them onto Sunday, so it looks something like this:
Are you bursting for joy right now, realizing you can go to a cookout, party, or any social event and use calorie cycling for weight loss?!
I gotch’ you, fam!
Workouts
Have you ever crushed a leg day and afterward wanted to destroy anything in aisle 8 of the grocery store (and then some)?
It is common to have more hunger on the days you train vs. your rest days.
"Tom, last one!"
If Tom is training 4 times a week and wants higher calories on those days, he may adjust his calories like this:
Rather than dealing with hunger like a grizzly bear after crushing a day of squats and deadlifts, you now have wiggle room to add more fuel on those days!
Lifestyle Preference
The last way you can use calorie cycling for weight loss is if you generally prefer some days where you eat a little more and others where you eat a little less.
Maybe, your job is unbelievably busy, like being a nurse, where you only have a little time to eat. With other days being more flexible, it might work in your favor to take advantage of the busy schedule to have lower-calorie days and, on your off days, enjoy more calories.
Using calorie cycling for weight loss may be a preference for your lifestyle. You can approach it very similarly to the examples above.
LFG!
There you have it!
Everything you need to know on how to use calorie cycling for weight loss!
This is an amazing approach that allows you to be consistent and set yourself up to sustain the progress you make.
You can go back and look at these strategies to figure out what is the best and most sustainable for you.
Conclusion
If you ever need extra accountability or guidance on your weight loss journey, check out my COACHING page to see if we would be a good fit!
If you have any other questions, be sure to comment on this post or shoot me an email at
-Kevin
As I Am
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