Calorie Calculator

Result

The results show a number of daily calorie estimates that can be used as a guideline for how many calories to consume each day to maintain, lose, or gain weight at a chosen rate.

Maintain weight	2,361 100% Calories/day
Mild weight loss 0.5 lb/week	2,111 89% Calories/day
Weight loss 1 lb/week	1,861 79% Calories/day
Extreme weight loss 2 lb/week	1,361 58% Calories/day

Please consult with a doctor when losing 2 lbs or more per week since it requires that you consume less than the minimum recommendation of 1,500 calories a day.

Show info for weight gain

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. Click here to learn more about zigzag diet. The following are two sample 7-day Zigzag calorie cycling schedules.

Zigzag diet schedule 1

	Mild weight loss	Weight loss
Sunday	2,361 Calories	2,361 Calories
Monday	2,011 Calories	1,661 Calories
Tuesday	2,011 Calories	1,661 Calories
Wednesday	2,011 Calories	1,661 Calories
Thursday	2,011 Calories	1,661 Calories
Friday	2,011 Calories	1,661 Calories
Saturday	2,361 Calories	2,361 Calories

Zigzag diet schedule 2

	Mild weight loss	Weight loss
Sunday	1,861 Calories	1,500 Calories
Monday	2,028 Calories	1,741 Calories
Tuesday	2,194 Calories	1,981 Calories
Wednesday	2,361 Calories	2,222 Calories
Thursday	2,278 Calories	2,102 Calories
Friday	2,111 Calories	1,861 Calories
Saturday	1,944 Calories	1,620 Calories

Activity Level:

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 and the maintenance intake of 2,361 calories per day.

Activity level	Weight lost per week
Exercise 4-5 times per week	0.4 lb
Daily exercise, or intense exercise 3-4 times per week	0.8 lb
Intense exercise 6-7 times per week	1.7 lb
Very intense exercise daily, or a highly physical job	2.5 lb

What Is Next?

Choose a method to track your calories and progress. You can either do this on paper or electronically using a mobile app.
Track your progress over time and make adjustments as needed. As you lose weight, your basal metabolic rate (BMR) will change accordingly. As such, it will likely be necessary to make adjustments to your calorie intake plan to continue making progress.

Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

by Calculator.net

Mild weight gain 0.5 lb/week	2,611 111% Calories/day
Weight gain 1 lb/week	2,861 121% Calories/day
Fast Weight gain 2 lb/week	3,361 142% Calories/day

Age	ages 15 - 80
Gender	male female

Height	cm
Weight	kg

Activity
	+ Settings Results unit: Calories Kilojoules BMR estimation formula: Mifflin St Jeor Revised Harris-Benedict Katch-McArdle Body Fat: