WHO THIS IS FOR
IS THIS YOU?
The cyclist who wants to lose fat without losing power
You want to improve your watts per kilogram by reducing body fat, but you do not want to sacrifice training quality or feel constantly depleted.
The rider whose nutrition is inconsistent and weight fluctuates
You eat well some days and poorly others, and you want a structured approach to nutrition that aligns with your training schedule.
THE ROADMAN VIEW
The Roadman view
Weight loss for cyclists is a different game from weight loss for sedentary people, and Anthony has brought on World Tour nutritionists multiple times to make this point. When you are training 6–10 hours a week, the old advice of 'eat less, move more' can actively sabotage your cycling if applied indiscriminately. Cutting calories on a day when you have a threshold session is like trying to drive to the airport on an empty fuel tank — you might get there, but the engine will suffer.
David Dunne's approach, refined with professional teams, is straightforward: fuel the work required. On days with hard sessions, eat enough carbohydrate to support the effort and enough protein to support recovery. On easy days and rest days, pull back on carbohydrate (your glycogen demands are minimal) while keeping protein high. The result is a weekly calorie deficit that comes from the low-demand days, not from the days when your body is under genuine metabolic stress.
The protein piece is non-negotiable. At 1.6–2.2g per kilogram of body weight, protein preserves muscle mass during a deficit, supports repair after hard rides, and keeps you fuller between meals. Most cyclists under-eat protein because carbohydrate gets all the attention. A rider weighing 80 kg needs 128–176g of protein per day — that is chicken breast at lunch, Greek yoghurt as a snack, eggs at breakfast, and fish or meat at dinner. It sounds like a lot because most people eat 60–80g. Fixing that gap is often the single biggest nutritional change a cyclist trying to lose weight can make.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- David DunneWorld Tour nutritionist (Israel–Premier Tech)
The athletes I work with who need to lose body fat do it by periodising their carbohydrate intake, not by blanket restriction. On heavy training days — long stages, hard interval sessions — carbohydrate is high because performance depends on it. On rest days, carbohydrate drops significantly while protein stays elevated. The deficit accumulates across the week, not within any single day's training session.
Hear it: World Tour Nutritionist - “We Got Weight Loss Wrong” - Dr Sam ImpeyWorld Tour nutritionist and sports science researcher
Low energy availability — under-fuelling relative to exercise demands — is one of the most damaging things an athlete can do. It impairs bone health, hormonal function, immune response, and training adaptation. The performance cost of chronic under-fuelling far exceeds the benefit of slightly faster weight loss. Cyclists should aim for a moderate, sustainable deficit that does not compromise training quality.
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PRACTICAL APPLICATION
DO THIS WEEK
Classify each day as high, moderate, or low fuelling
Hard session days (intervals, long rides): eat at maintenance or a slight surplus, with 5–7g carbohydrate per kg body weight. Easy ride days: eat at a moderate deficit, with 3–4g carbohydrate per kg. Rest days: eat at a 300–500 kcal deficit, with 2–3g carbohydrate per kg. Protein stays at 1.6–2.2g/kg every day regardless.
Front-load carbohydrate around training
On training days, eat carbohydrate at breakfast and before/during/after the session, then shift to protein and vegetables for the evening meal. This ensures glycogen is available when you need it for performance and recovery, while naturally tapering carbohydrate intake once the training stimulus is delivered.
Track for 2 weeks to calibrate, then eat intuitively
Use a food-tracking app for 2 weeks to understand your actual intake, particularly protein. Most cyclists are surprised by how little protein and how much carbohydrate they eat on rest days. Once you understand your patterns and portion sizes, you can drop the app and eat by habit — the awareness lasts even after you stop logging every meal.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKECutting calories on hard training days to speed up weight loss.
FIXThis impairs the session, delays recovery, and often causes overeating later. Create the deficit on rest days when your body's energy demands are lowest. Hard training days are investment days — fuel them properly so the adaptation they produce is not compromised.
MISTAKENeglecting protein and relying heavily on carbohydrate for all meals.
FIXAt 1.6–2.2g/kg per day, protein protects muscle mass, improves satiety, and supports recovery. An 80 kg rider should aim for 130–175g of protein daily. Include a protein source at every meal and snack — yoghurt, eggs, chicken, fish, legumes, or a whey shake after training.
MISTAKEPursuing aggressive calorie restriction for rapid weight loss.
FIXA deficit exceeding 500–750 kcal per day on rest days risks low energy availability, hormonal disruption, and performance decline. Aim for 0.3–0.5 kg of fat loss per week. Faster is not better when you are training — the body cannot simultaneously adapt to high training loads and recover from aggressive energy restriction.
FAQ
FREQUENTLY ASKED QUESTIONS
How many calories should I cut to lose weight while cycling?
Should I do fasted rides for weight loss?
How much protein do I really need while losing weight?
Will I lose power while losing weight?
How do I handle café stops and social rides while trying to lose weight?
Is low-carb or keto compatible with cycling training?
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