Estimate your daily calorie requirements using Mifflin St Jeor, Harris-Benedict, or Katch-McArdle equations.
⚡ Zigzag Calorie Cycling Schedule
Zigzag calorie cycling helps prevent metabolic adaptation and weight loss plateaus by alternating calorie levels throughout the week. Below are two 7-day zigzag schedules based on your weight loss targets:
Schedule 1: Alternating Weekends
| Day | Mild Loss | Loss | Extreme Loss |
|---|---|---|---|
| Sunday | 3,414 | 3,164 | 2,511 |
| Monday | 2,189 | 1,939 | 1,500 |
| Tuesday | 2,189 | 1,939 | 1,500 |
| Wednesday | 2,189 | 1,939 | 1,500 |
| Thursday | 2,189 | 1,939 | 1,500 |
| Friday | 2,189 | 1,939 | 1,500 |
| Saturday | 3,414 | 3,164 | 2,511 |
Schedule 2: Gradual Calorie Wave
| Day | Mild Loss | Loss | Extreme Loss |
|---|---|---|---|
| Sunday | 2,289 | 2,039 | 1,539 |
| Monday | 2,456 | 2,206 | 1,706 |
| Tuesday | 2,622 | 2,372 | 1,872 |
| Wednesday | 2,789 | 2,539 | 2,039 |
| Thursday | 2,706 | 2,456 | 1,956 |
| Friday | 2,539 | 2,289 | 1,789 |
| Saturday | 2,372 | 2,122 | 1,622 |
🏃♂️ Activity Level Weight Loss Comparison
Increasing physical activity levels elevates daily calorie expenditure and speeds up weight loss, even while consuming identical maintenance calories. Estimated outcomes:
| Exercise Routine | Approximate Weight Loss / Week |
|---|---|
| Daily light exercise, or intense workouts 3-4 times per week | 0.2 kg (0.44 lbs) |
| Intense exercise 6-7 times per week | 0.7 kg (1.54 lbs) |
| Very intense exercise daily, or a highly demanding physical job | 1.2 kg (2.64 lbs) |
How it Works & Formula
Calculates the daily calories required to maintain, lose, or gain weight using the Mifflin-St Jeor or Harris-Benedict equation.
Practical Examples
An active adult with a BMR of 1,600 calories and moderate exercise (factor 1.55) needs 2,480 calories per day to maintain weight.
Frequently Asked Questions
A daily deficit of 500 calories (through eating less or exercising more) will result in approximately 0.5 kg (1 lb) of weight loss per week.
In nutrition, what we call a "calorie" is actually a kilocalorie (kcal). A kilocalorie is 1,000 small calories. Food labels in the US and most countries display kilocalories but label them simply as "Calories" (capitalized).
Mifflin-St Jeor is generally considered the most accurate for most people. Katch-McArdle is most accurate if you know your lean body mass (good for athletes). Harris-Benedict tends to overestimate slightly.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, combining your BMR with your activity level. It represents the calories needed to maintain your current weight.
One kilogram of body fat contains approximately 7,700 kilocalories of energy. This means burning 7,700 more calories than you consume will result in approximately 1 kg of fat loss.