Calorie Cycling: Enjoy High-Calorie Meals Without the Guilt

Do you get nervous about “going over” your calorie goals when you are tracking food? 

Maybe you are eating out that day or you are unsure of how to track a meal that you know is higher calorie than normal, and this brings stress/anxiety into your nutrition plan. 

Well, I have a strategy that I use with my nutrition clients that I believe could help you avoid this stress, see great results, and also enjoy those higher calorie meals as well. 

It is called Calorie Cycling. 

Most people are mistaken in believing that their daily calorie goal is a highly fragile target and that each day you have a clean slate. 

The truth is that calories roll over. One day doesn’t erase the last and you can also use proceeding days to offset high calorie days. 

Let me explain: 

If your calorie goal is 1700 calories, 

1700 cals x 7 days = 11,900 calories per week. 

That is your weekly budget. 

So lets say Monday-Friday you landed right around 1700 each day (doesnt need to be exact.) 

Then Saturday you went out to eat and ended up with a daily total of 2400 cals, so you exceeded your calorie goal by 700 calories. 

If Sunday, Monday, Tuesday you kept your calories 200 under each day, that would cancel out the majority of that one “over” day. 

And you are still within your weekly budget. 

This simple approach really helps take the urgency away from these daily targets. 

There are a few guidelines though that will ensure this doesn’t get out of hand. 

1. Dont go more than 200-300 calories “under” your goal on your lower calorie days
2. You still need to hit your protein targets on the low and high days.

You can also plan these higher days in advance and do the low days for 2-3 days leading up to the higher calorie day. 

Calorie cycling is one of many tools you can use to help you build the nutrition approach that works best for you and your goals. 

In fact, there are many tools I have to help each individual client create the lifestyle that feels best for them. 

The only way to figure this out though is to take the step of having a coach use different tools with you while providing support, accountability and education in order for you to build the skills that create the life & body of your dreams. 

If you have a higher calorie meal coming this week, try this approach and let me know if it was helpful.