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.
This Calories Calculator is super helpful! It’s a great way to stay on track with your health and fitness goals. Knowing how many calories your body needs makes meal planning and weight management much easier. Highly recommended for anyone trying to eat smart!