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BMR Formula — Basal Metabolic Rate Formula:
🔥 Basal Metabolic Rate (BMR)
Calories burned at complete rest
—
calories / day
⚡ Maintenance Calories by Activity Level
Sedentary
Little or no exercise, desk job
—
cal / day
Lightly Active
Light exercise 1–3 days/week
—
cal / day
Moderately Active
Moderate exercise 4–5 days/week
—
cal / day
Very Active
Hard exercise 6–7 days/week
—
cal / day
Extra Active
Very hard exercise daily or physical job
—
cal / day
🎯 Daily Calorie Targets by Goal
📉
Lose 1 lb / week
—
cal / day
📉
Lose 2 lbs / week
—
cal / day
⚖️
Maintain Weight
—
cal / day
📈
Gain 1 lb / week
—
cal / day
📈
Gain 2 lbs / week
—
cal / day
🥗 Macronutrient Breakdown (based on maintenance calories)
Protein
—g
— cal
30%
Fat
—g
— cal
30%
Carbs
—g
— cal
40%
📅 7-Day Zigzag Calorie Cycling Schedule
Day Schedule A (2 high / 5 low) Schedule B (gradual)

Both schedules target the same weekly calorie total as your weight-loss goal (–500 cal/day × 7). Alternating intake may help prevent metabolic adaptation. Consult a healthcare professional before beginning any calorie-restriction plan.

Going to the gym, showing your trainer, or just need to stick it on the fridge? Print your results for easy reference.

Results are estimates based on population-level equations. Individual needs may vary. Always consult a qualified healthcare or nutrition professional before making significant dietary changes.

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Nutritional data sourced from USDA FoodData Central (fdc.nal.usda.gov) — public domain, CC0 1.0. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.

Prints the complete 100-food reference table with the QuickITTools.com logo — no calculator results included.