Vibrant Calorie Calculator
Your Daily Calorie Needs
Maintain weight
Mild weight loss
Weight loss
Extreme weight loss
Your Calorie Calculation Results
Zigzag Calorie Cycling
As you keep a low-calorie diet, your body will likely adapt to the new, lower energy environment, which can lead to a plateau in your progress. Zigzag calorie cycling, also known as a “zigzag diet,” is a method of calorie consumption that can potentially help you overcome this plateau and get you back on track to meeting your goals.
Zigzag Schedule 1
| Day | Mild loss | Weight loss |
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Zigzag Schedule 2
| Day | Mild loss | Weight loss |
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Activity Levels and Weight Loss
Another effective way to lose weight, aside from reducing calorie intake, is increasing your activity level. The following is a general list of estimated weight lost based on varying activity levels.
What’s Next?
- Choose a method to track your calories and progress (paper or mobile app)
- Track your progress over time and make adjustments as needed
- As you lose weight, your basal metabolic rate (BMR) will change
- Adjust your calorie intake plan to continue making progress
Calorie Calculator Overview
This calculator estimates daily calorie needs using three scientifically validated equations:
- Mifflin-St Jeor Equation (most accurate for most people)
- Men: BMR = 10W + 6.25H – 5A + 5
- Women: BMR = 10W + 6.25H – 5A – 161
- Revised Harris-Benedict Equation
- Katch-McArdle Formula (best for those who know body fat %)
Key Features:
- Calculates maintenance calories based on age, gender, height, weight and activity level
- Provides weight loss/gain recommendations (0.25kg-1kg per week)
- Includes BMI calculation
- Offers zigzag calorie cycling schedules to prevent plateaus
- Shows activity-based weight loss estimates
How It Works:
- Calculates Basal Metabolic Rate (BMR) – calories burned at rest
- Adjusts for activity level (sedentary to extremely active)
- Creates personalized calorie targets for different goals
Important Notes:
- 1kg ≈ 7,700 calorie deficit
- Safe weight loss: 0.25-1kg per week
- Minimum daily intake: 1,200 (women)/1,500 (men) calories
- Combines with macronutrient balance for optimal results
The calculator helps you:
✓ Set realistic calorie goals
✓ Understand your metabolism
✓ Plan effective weight management
✓ Avoid common diet pitfalls
Remember: Sustainable weight management combines proper nutrition, physical activity, and healthy lifestyle habits. Consult a healthcare professional before making significant dietary changes.