Weight Loss Calorie Calculator
Calculate daily calorie limits to reach your target weight. Features Zig-Zag calorie cycling to prevent metabolic adaptation.
About
Effective weight management is a balance of energy in versus energy out. However, the body is adaptive; static calorie deficits often lead to metabolic slowdowns. This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate for modern populations. It goes beyond simple limits by offering a "Zig-Zag" schedule. This approach alters daily intake to keep the metabolism active, helping users break through plateaus that typically occur after 3-4 weeks of dieting.
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Formulas
Mifflin-St Jeor Formula:
{
Men: 10W + 6.25H − 5A + 5Women: 10W + 6.25H − 5A − 161
Where W=weight(kg), H=height(cm), A=age(years).
Reference Data
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little to no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Physical job or training 2x/day |
| BMR | Base | Basal Metabolic Rate (Coma state) |
| TEF | +10% | Thermic Effect of Food |
| NEAT | Var | Non-Exercise Activity Thermogenesis |
Frequently Asked Questions
It involves eating more calories on some days and fewer on others, averaging out to your weekly goal. This prevents your body from adapting to a fixed low calorie intake.
A safe rate is generally 0.5 to 1.0 kg (1-2 lbs) per week. Faster loss often results in muscle loss rather than fat loss.
While calories determine weight loss, macronutrients (protein, fats, carbs) determine how you feel and body composition. Protein is especially important during deficits.