Cycling calories is a weight loss method that calls for consuming a different number of calories each day. The theory is that your body and metabolism acclimate to a steady caloric intake, sending you into plateaus much more easily; if you cycle calories, your body has to constantly work to keep up and does not have a chance to become "complacent." Though there's not much scientific evidence to support cycling calories, this method does help you stay aware of what and how much you eat every day.
Step 1
Determine your basic metabolic rate or BMR, which is number of calories you would burn if you did absolutely nothing all day. For women, the formula is BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). For men, it's BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
Step 2
Determine the number of calories you need in addition to your BMR based on your activity level. A formula known as the Harris Benedict equation applies an activity factor to the BMR to determine the total number of calories you expend each day. If you are sedentary, multiply your BMR by 1.2; if you are lightly active, multiply by 1.375; if you are moderately active, multiply by 1.55; if you are very active, multiply by 1.725; if you are extra active, multiply by 1.9.
Step 3
Subtract 500 calories from the result you obtained in the previous step if you want lose 1 pound per week. One pound of body fat is equivalent to 3,500 calories. Therefore, for example, if your total caloric expenditure -- BMR plus activity -- is 2,100 per day, you should plan to consume an average of 1,600 calories a day to lose 1 pound per week.
Step 4
Vary your calories per day so you are eating a different number of calories each day of the week. In this example, your end-of-week total should still be 11,200, as it would be if you ate 1,600 calories each day. For example, on Monday you would consume 1,600 calories; on Tuesday, 1,750; on Wednesday, 1,450; on Thursday, 1,700; on Friday, 1,400; on Saturday 1,500; and on Sunday 1,800.
Tips and Warnings
- Keep a food log and write down everything you eat every day. Keeping a record can help you stay on track with your calories since you will be aware of every bit of food you consume. Keep your food choices healthy and include plenty of fresh fruit and vegetables, whole grains, lean proteins and healthy fat in your eating plan.
- Avoid dipping below 1,200 calories per day to avoid a metabolism slowdown.
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