From the Zig zag calorie calculator, here’s something a bit more scientific.
The method of varying daily calorie consumption while retaining the same weekly intake is known as zig-zagging or calorie cycling.
You should vary the calorie intake rather than sticking to a strict 1800-calorie diet.
One day, eat 1500 calories and the following, 2100 calories. This can be as easy as halving and then doubling a portion size or incorporating a post-workout shake into the routine.
A weekly zig-zag calorie calculator will look like this if the daily calories for weight reduction were 1860:
Daily Calories | |
Monday | 1861 |
Tuesday | 1489 |
Wednesday | 2233 |
Thursday | 1861 |
Friday | 1675 |
Saturday | 2047 |
Sunday | 1861 |
This puts the body on its toes and prevents adaptation.
Does zig zag calorie cycling work?
In humans, zigzagging is adjusted so that the dieter consumes the number of calories needed to retain weight on one day and just 25% of his or her energy requirements on the next. Individuals who follow this trend for 8 to 12 weeks will lose 4 to 8% of their body weight, according to studies. They may have lower levels of low-density lipoprotein (LDL) cholesterol, triglycerides, systolic blood pressure, insulin tolerance, and increased LDL particle size.
The University of Chicago in Illinois researched to see whether ADF is tolerable for the majority of citizens. They designed a study to see if adjusting the hours that dieters ate calories on the fasting day made a difference.
They assigned 74 people with a BMI of 30 to 39.9 kg/m2 to one of three groups:
- Every other day, ADF-L consumes 25% of its energy
- requirements at lunch; every other day, ADF-D consumes 25% of its energy requirements at dinner
- Any second day, ADF consumes 25% of its energy needs during the day.
They looked at the impact on body weight and the risk of heart failure. During the two-week run-in phase, participants ate their regular diets before embarking on a weight-loss ADF schedule. They usually ate 500 calories on fast days.
During the 10-week study cycle, participants in both arms lost around 4 kg and had comparable body weight reductions. They have lost the same amount of body mass and abdominal fat; they lost 75% of their weight as fat and 25% as lean.
Participants in this study shed weight regardless of whether they ate their fasting day meals. They also saw improvements in their cardiovascular parameters. For patients who want to lose weight and can limit calories any single day, zigzag caloric cycling can be a reasonable choice.
How do I calculate how many calories I need to burn to lose weight?
Every individual who wants to sustain, lose, or add weight must be able to calculate how many calories they burn per day.
Knowing what causes lead to calorie burning will aid in modifying one’s diet or fitness routine to meet the target.
The Harris-Benedict Formula is a widely known method for calculating how many calories a human burns per day.
It was first developed in the early twentieth century, and it was updated in 1984 and 1990 to further improve its accuracy.
The Harris-Benedict formula is a straightforward method of multiplying a person’s basal metabolic rate (BMR) by their average physical activity level.
The number of calories a human burn simply by living is referred to as BMR. Age, sex, height, and genetics all influence BMR. In the following formulas, a person uses inches for height, pounds for weight, and years for age to measure BMR:
- 66 + (6.2 x weight) + (12.7 x height) – for men (6.76 x age)
- 655.1 + (4.35 x weight) + (4.7 x height) – for women (4.7 x age)
The values of the BMR equation are then multiplied by the person’s normal physical operation. A person’s level of activity determines how many points they get.
The below are the operation level points:
- An individual who performs little or no exercise receives 1.2 points.
- A mildly active individual who engages in moderate activity receives 1.37 points.
- 1.55 stars for a highly healthy individual who exercises moderately 1–3 times per week 3–5 days a week
- 1.725 points for a very healthy individual who exercises regularly 6–7 days a week
- 1.9 points for an extra active person who either works in a physically exhausting position or follows an especially difficult workout schedule
The two ratings are multiplied as the BMR is measured and the activity points are decided. The sum is the number of calories burned over the course of a typical day.
For eg, the formula for calculating the number of calories burned by a 37-year-old, 6-foot-tall, 170-pound man who is moderately active will be:
(2,663 calories/day) = (66 + (6.2 x 170) + (12.7 x 72) – (6.76 x 37) x 1.55
This figure depicts a man of this age, height, weight, and activity level consuming 2,663 calories while maintaining his current weight. Over the course of several days, he may gain or lose weight by eating more or less than this amount.
There is a variety of zig zag calorie calculator available online for those who do not want to do the math themselves. To calculate calories consumed, most people use a similar formula.
A doctor or nutritionist may be able to assist people with determining how many calories they burn daily.