Advanced Calorie Calculator
Calculate optimal calorie intake for weight loss or muscle gain using advanced formulas. Includes Calorie Cycling (Zigzag) schedules and custom macro splits.
yrs
%
cm
kg
ft
in
lbs
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Enter your metrics to revealyour personalized plan.
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Daily Calories (TDEE)
Mifflin-St Jeor
Select Your Goal
Maintain WeightSteady state
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Mild Weight Loss-0.25 kg/week
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Weight Loss-0.5 kg/week
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Extreme Loss-1.0 kg/week
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Mild Weight Gain+0.25 kg/week
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Weight Gain+0.5 kg/week
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Daily Macros
Balanced
--g
Protein
--g
Fats
--g
Carbs
Zigzag Schedule (Calorie Cycling)
Prevents metabolic adaptation by alternating high/low days.