Use our Calorie Calculator to estimate your daily calorie intake for weight loss, gain, or maintenance. Get accurate results and simple nutrition guidance.
+ Advanced Settings
Your Results
Enter your details above to see your personalized calorie needs.
| Goal | Calories/Day | Percentage of Maintenance |
|---|
+ Zigzag Calorie Cycling
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Zigzag calorie cycling helps prevent plateaus by varying daily calorie intake. Below are two sample 7-day schedules.
Zigzag Schedule 1
| Day | Mild Weight Loss (0.25 kg/week) | Weight Loss (0.5 kg/week) |
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Zigzag Schedule 2
| Day | Mild Weight Loss (0.25 kg/week) | Weight Loss (0.5 kg/week) |
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+ Activity Level Impact
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Increasing activity level can enhance weight loss. Below are estimated weekly weight loss rates based on a maintenance intake of your TDEE.
| Activity Level | Weight Lost per Week |
|---|
+ What’s Next?
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Track your calories and progress using a paper log or a mobile app. Adjust your intake as your BMR changes with weight loss.
- Use a food diary or calorie tracking app
- Weigh yourself weekly at the same time
- Adjust portions based on your progress
- Stay hydrated and prioritize protein
- Recalculate your needs every 5-10 kg lost
Note: These are estimates based on the selected formula. Consult a healthcare professional for personalized advice.
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