How to Cycle Calories Properly

Hey FunLifers,

A client came to me the other week and said:

I’ve been in a calorie deficit for months. I’m consistent. I’m hitting my numbers. But I’m not losing any more weight.”

Here’s the problem: your body isn’t a calculator — it’s a survival machine.

The longer you sit in a deficit, the more it adapts:

• Metabolism slows down

• Energy output drops

• Hunger hormones go crazy

That’s where refeeds and diet breaks come in.

Refeeds: Short, Targeted “Up” Days

Think of a refeed like a high-carb pit stop.

It’s not a “cheat day” — it’s a planned bump in calories (mostly carbs) to:

• Refill muscle glycogen for training

• Give your metabolism a nudge

• Help you mentally recharge

Example: You’ve been eating 1,800 calories/day — on a refeed day, you might go up to 2,300, mostly from carbs.

Diet Breaks: The Longer Reset

A diet break is usually 7–14 days at maintenance calories.

It’s like telling your body:

“We’re safe. No famine here. You can relax.”

Why it works:

• Restores hormone balance

• Lets your training recover

• Makes it easier to push hard when you go back into a deficit

Putting It Together: Cycling + Refeeds + Breaks

Here’s what a 6-week fat loss block might look like:

• Weeks 1–2: Calorie cycling with 1 refeed day/week

• Weeks 3–4: Calorie cycling with 2 refeed days/week

• Week 5: Diet break at maintenance calories

• Week 6: Return to calorie cycling with 1 refeed day/week

You still hit your weekly targets, but you’re building in waves — dips, peaks, and recovery periods — so your body never gets stuck in adaptation mode.

Bottom line:

If your fat loss has stalled, eating less isn’t the only move.

Sometimes you need to eat more at the right times to get things moving again.Hope this helps!-Corey Listen to the episode on Spotify- https://open.spotify.com/episode/0Ozmrbz4QgBPlzATpFoyrR?si=1c9d683aa45a4459OrApple Podcast-https://podcasts.apple.com/us/podcast/how-to-cycle-calories-properly/id1573624270?i=1000721893478