Based on Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas
Enter your details to view your calorie breakdown.
Calories per day to maintain current weight
0.5 lb/0.25 kg per week
1 lb/0.5 kg per week
2 lb/1 kg per week
0.5 lb/0.25 kg per week
Zigzag calorie cycling involves alternating high and low calorie days to prevent metabolic adaptation.
Important Note:
Mifflin-St Jeor Equation: Considered the standard for calculation since 1990. It is generally the most accurate for people with average body composition.
Revised Harris-Benedict: An older formula (revised in 1984). It tends to overestimate calorie needs slightly compared to Mifflin-St Jeor.
Katch-McArdle: Considered the most accurate if you know your exact Body Fat Percentage, as it bases the calculation on Lean Body Mass (LBM) rather than total weight.