Calculator
Enter your details, choose a weekly goal, then pick your cycling pattern.
Example data table
Sample week for a moderate deficit with training-focused High days.
| Day | Type | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Monday | High | 2,350 | 150 | 60 | 295 |
| Tuesday | Medium | 2,050 | 150 | 60 | 220 |
| Wednesday | High | 2,350 | 150 | 60 | 295 |
| Thursday | Low | 1,750 | 150 | 60 | 145 |
| Friday | Medium | 2,050 | 150 | 60 | 220 |
| Saturday | High | 2,350 | 150 | 60 | 295 |
| Sunday | Low | 1,750 | 150 | 60 | 145 |
Formula used
- BMR (Mifflin–St Jeor): Male = 10W + 6.25H − 5A + 5, Female = 10W + 6.25H − 5A − 161.
- TDEE: TDEE = BMR × Activity Factor.
- Weekly change method: Daily delta = (Weekly kg × 7700) ÷ 7.
- Weekly target: Weekly kcal = Average target × 7.
- Percent cycling (solved baseline): Base = Weekly target ÷ [H(1+hp) + M + L(1−lp)].
- Difference cycling (solved baseline): Base = (Weekly target − H·hd + L·ld) ÷ 7.
- Macros: Protein kcal = P·4, Fat kcal = F·9, Carbs (g) = (Day kcal − Protein kcal − Fat kcal) ÷ 4.
How to use this calculator
- Enter your sex, age, height, weight, and activity level.
- Pick a goal and choose how you want to set the calorie adjustment.
- Select Auto mode for quick schedules or Manual for day-by-day control.
- Choose Percent split or Fixed differences for High and Low days.
- Optionally set protein and fat targets; carbs will flex automatically.
- Submit to view your weekly plan and download it as CSV or PDF.
FAQs
1) What is calorie cycling?
It’s a way to vary daily calories while keeping a planned weekly average. Many people place higher calories on demanding training days and lower calories on rest days.
2) Does cycling change fat loss versus steady calories?
Weekly energy balance is the main driver. Cycling can improve adherence, performance, and flexibility, but results still depend on consistency, training, and recovery.
3) Which days should be High?
Commonly, High days match heavy lifting, long runs, or sport sessions. Low days often fit rest or light activity. Keep the weekly plan realistic for your schedule.
4) Percent split or fixed differences—what’s better?
Percent splits scale automatically with your target calories. Fixed differences feel simpler to reason about. Both methods here solve a baseline so the weekly average stays the same.
5) Are the macro targets required?
No. If you enable macros, protein and fat stay constant by default and carbs flex to fit each day’s calories. If carbs hit zero, your targets may be too aggressive.
6) Why does the calculator “solve a baseline”?
If you raise High days and lower Low days, the midpoint must shift to keep the weekly total unchanged. The baseline is that solved midpoint for Medium days.
7) How accurate is the 7700 kcal per kg estimate?
It’s a rough planning value. Real changes vary with body composition, water shifts, and metabolic adaptation. Use it to start, then adjust based on trend data.
8) Is this safe for everyone?
Not always. If you are pregnant, under 18, have a medical condition, or have disordered eating history, talk with a qualified professional before using calorie targets.