The Zig Zag Diet Plan Calculator helps users manage their calorie intake more dynamically. Instead of sticking to a fixed calorie count every day, this calculator aids in planning a fluctuating calorie intake. This approach is particularly useful for those who experience plateaus in their weight loss journey, as it keeps the metabolism active and prevents adaptation to a lower caloric intake.
Formula of Zig Zag Diet Plan Calculator
To begin, calculate your Maintenance Calories using the Mifflin-St Jeor equation:
- For men: Maintenance Calories = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
- For women: Maintenance Calories = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
Next, determine your desired Caloric Deficit or Surplus, which is expressed as a percentage of your maintenance calories. Calculate your Daily Calorie Intake as follows:
- Daily Calorie Intake = Maintenance Calories * (1 ± Percentage)
Here’s how to set up your Zig Zag plan for the week, adjusting your intake based on your goals:
- Monday: Deficit (e.g., 85% of maintenance)
- Tuesday: Surplus (e.g., 110% of maintenance)
- Wednesday: Maintenance (100%)
- Continue the pattern as desired.
Useful Table
Below is a table providing example calorie adjustments based on typical user profiles:
Profile | Maintenance Calories | Deficit Day | Surplus Day |
---|---|---|---|
Active Male, 30 | 2500 | 2125 | 2750 |
Sedentary Female, 45 | 1800 | 1530 | 1980 |
Moderately Active Male, 25 | 2300 | 1955 | 2530 |
Active Female, 35 | 2100 | 1785 | 2310 |
- Active Male, 30: This profile is for a 30-year-old male who exercises regularly. The maintenance calories are set at 2500. On a deficit day, this individual would consume 2125 calories (15% less), and on a surplus day, 2750 calories (10% more).
- Sedentary Female, 45: This profile applies to a 45-year-old female who has a sedentary lifestyle. Her maintenance calories are 1800. She would consume 1530 calories on a deficit day (15% less) and 1980 calories on a surplus day (10% more).
- Moderately Active Male, 25: This represents a 25-year-old male with moderate physical activity. The maintenance calories are calculated at 2300. On a deficit day, he would consume 1955 calories (15% less), and on a surplus day, 2530 calories (10% more).
- Active Female, 35: This is for a 35-year-old female who is very active. She requires 2100 calories for maintenance. On deficit days, she would have 1785 calories (15% less), and on surplus days, 2310 calories (10% more).
Example of Zig Zag Diet Plan Calculator
Let’s consider an example of a 30-year-old woman who weighs 70 kg and is 170 cm tall. Using the calculator:
- Maintenance Calories: 1383.75
- Monday (Deficit): 1176.19
- Tuesday (Surplus): 1522.13
- Continue for the week.
Most Common FAQs
A moderate deficit of 15-20% is effective and sustainable.
Assess your progress bi-weekly and adjust as necessary.
Yes, adjust your surplus days to support muscle growth while minimizing fat gain.