Zig-Zag (Calorie Cycling) Calculator
Generate a non-linear weekly calorie schedule to prevent metabolic adaptation and break weight loss plateaus using controlled High/Low day variance.
About
Metabolic adaptation occurs when the body downregulates energy expenditure in response to a chronic caloric deficit, often halting fat loss (the "plateau"). Zig-Zag dieting, or non-linear calorie cycling, counters this by oscillating daily intake while maintaining a strict weekly net deficit. This fluctuation helps maintain leptin levels and thyroid function, preventing the body from entering a deep preservation mode.
This tool calculates a 7-day schedule. It sets "High Days" (typically refeeds or heavy training days) to boost metabolic rate and "Low Days" to create the necessary deficit. The net weekly average equals your target deficit, but the daily variance keeps the metabolic machinery responsive.
Formulas
The algorithm first determines the Weekly Caloric Target (Wtarget) based on the Daily Average Goal (Davg):
Wtarget = Davg × 7
It then assigns High Days (H) and Low Days (L) such that:
Typically, High Days are set to Maintenance (M) or slightly above to signal energy abundance:
Calshigh ≈ M + 10%
The remaining deficit is distributed across the Low Days.
Reference Data
| Day Type | Caloric Modifier | Primary Purpose | Macronutrient Focus |
|---|---|---|---|
| High Day | +10% to +20% | Reset Leptin, Glycogen | High Carb, Low Fat |
| Moderate Day | Maintenance | Standard Performance | Balanced |
| Low Day | -15% to -25% | Aggressive Fat Loss | High Protein, Mod Fat |
| Very Low Day | -30% to -40% | PSMF / Rapid Deficit | Pure Protein, Veg |
| Weekly Net | Target Deficit | Sustained Weight Loss | - |
| Variance | Non-Linear | Prevent Adaptation | - |
| Frequency | 2 High / 5 Low | Standard Protocol | - |
| Psychology | Relief Breaks | Adherence Success | - |