Calorie cycling

Calorie cycling is a nutrition strategy that alternates higher- and lower-calorie days to support fat loss while maintaining training performance and muscle. It can help men manage energy, hunger, and recovery, especially during cutting phases or body recomposition.

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The essentials for calorie cycling — then explore the latest posts below.

Bulking vs cutting: The science of body recomposition for men

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 26, 2026 · 11 min read

Bulking and cutting work by deliberately shifting energy balance: a 250–500 calorie daily surplus supports muscle protein synthesis and hypertrophy, while a sustained calorie deficit drives fat oxidation but can increase muscle protein breakdown. The key to body recomposition is committing to one clear signal for 12–16 weeks—rather than chasing muscle gain and leanness at ...

Metabolic confusion diet: Can calorie cycling help men lose fat without stalling?

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Dec 14, 2025 · 12 min read

When weekly calories (and protein) are matched, calorie cycling (“metabolic confusion”) tends to produce fat loss similar to a steady daily deficit, but higher-calorie days may improve adherence and help manage diet fatigue tied to adaptive thermogenesis (a drop in resting metabolic rate during prolonged dieting). Here’s how to structure high- and low-calorie days so ...