How to Calorie cycle for fat loss (eat more on the weekends)
Hey you.
Do you want to lose fat?
But you also like going out on the weekends or maybe you just like to eat more on the weekends.
Well me too!
I bet you’re going to be stoked to hear that you can lose fat & eat a ton on the weekends.
How?
With calorie cycling.
WTF is that?
Let’s get into it… :)
As always if you’d rather watch/listen to me talk about this CLICK HERE TO WATCH ON YOUTUBE!
Calorie Cycling 101 - eating more on the weekends & still losing FAT!
For this example, we’re going to use me ;) just plug your body weight in to make this work for you!
I am 165 lbs currently.
To find out how many calories you need to eat each day to lose fat multiply your goal body weight by 12. (If you’d like more info on finding your deficit/maintenance/surplus calories watch my 5 minute youtube video by clicking here)
My goal body weight is 155 lbs.
So… 155 x 12 = 1,860 calories per day to lose fat.
If I ate this many calories every day I would lose weight.
But I want to eat more on Saturday AND on Sunday.
If you do too… keep reading.
Now take that number & multiply it by 7.
Why 7?
Because there are 7 days in a week and your body responds to your weekly calories, not daily.
so 1,860 x 7 = 13,020
Now I have 13,020 calories to spread however I’d like to throughout a week period.
And if you’ve been following along you also have a weekly calorie number to play with.
There are a few different ways you can spread this out but I’m going to cover two & briefly cover the third but it’s not that interesting in my opinion but, you might find it appealing.
#1 - Eating More On Saturday & Sunday (my personal favorite - you could also do Friday & Saturday instead)
When I’m in a fat loss phase this is my favorite way of doing it.
You’re still tracking every day but you’re only “dieting” or in a calorie deficit for 5 days.
You have WAY more flexibility for the weekend.
Whether that means going out for drinks & food or ordering a pizza to yourself & watching Netflix.
Get your daily # & Weekly # from above ready and let go:
Take your daily calorie deficit number we found above (mine was 1,860)
and subtract 300 from it.
Now I have 1,560.
That’s how many calories I’ll eat 5 days a week.
How much do I get to eat on Saturday & Sunday?
1,560 x 5 = 7,800
Take your weekly # we found above (mine was 13,020)
13,020 - 7,800
= 5,220 divided by 2 (because Sat & Sun)
= 2,610 calories on Saturday AND Sunday
So Monday-Friday I’m eating 1,560 calories per day & on Saturday-Sunday I’m eating 2,610 calories per day.
BOOM.
Just like that, you’re losing the same amount of weight but with more flexibility on the weekends.
Let’s hop into option #2!
#2 - Eating More on Friday, Saturday, & Sunday
This is almost exactly the same as method #1 but instead of 2 super high days, you get 3 moderately high days.
Remember when we subtracted 300 from our daily deficit #?
Well take that # (mine was 1,560) and multiply it by 4. (Monday-Thursday)
1,560 x 4 = 6,240
Now subtract that # from your weekly deficit # (mine was 13,020)
13,020 - 6,240
= 6,780 divided by 3 (Friday/Sat/Sun)
= 2,260 calories on Friday, Saturday, & Sunday.
So Monday-Thursday I’m eating 1,560 calories per day & on Friday-Sunday I’m eating 2,260 calories per day.
Let’s hop into option #3!
#3 - EAting More on training days or alternating days
In this method, you manipulate your weekly calories to be higher (or lower) on training days OR you can just alternate high & low days.
You can structure this however you want but in this example we’re using 3 high days & 4 low days:
Monday, Thursday, Sunday: High Days
Tuesday, Wednesday, Friday, Saturday: Low Days
Calculation for high days:
Your daily deficit # + 300 (my daily deficit number was 1,860)
1,860 + 400 = 2,260
Calculation for low days:
Your daily deficit # - 300 (my daily deficit number was 1,860)
1,860 - 300 = 1,560
Ensure this adds up to your weekly deficit # (mine was 13,020)
2,260 x 3 (3 high days) = 6,780
1,560 x 4 (4 low days) = 6,240
6,780 + 6,240 = 13,020
They add up!
This isn’t appealing to me at all but if it is for you then I’m super stoked you can now utilize it!
Take away
If you’ve been following along you know have 4 different ways you can tackle your fat loss phase.
Pick whichever one you think you can be most consistent with or makes the most sense for your lifestyle.
Or try them all out, it’d only take a week for each method.
1 - A regular straight deficit eating the same amount of calories every day.
2 - Eating a lot more for 2 days a week
3 - Eating a good amount more for 3 days a week
4 - Alternating high & low days
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
