Maintenance Calories (TDEE)
2,626
cal/day to stay at your current weight
| WEIGHT | CAL/DAY | DEFICIT/SURPLUS | PERCENTAGE | |
|---|---|---|---|---|
Extreme Weight Loss |
-2 lb/week | 1,626 cal/day | -1,000 | 62% |
Weight loss |
-1 lb/week | 2,126 cal/day | -500 | 81% |
Mild weight loss |
-0.5 lb/week | 2,376 cal/day | -250 | 90% |
Maintain weight |
0 lb/week | 2,626 cal/day | — | 100% |
Mild weight gain |
+0.5 lb/week | 2,876 cal/day | +250 | 110% |
Weight gain |
+1 lb/week | 3,126 cal/day | +500 | 119% |
Extreme Weight gain |
+2 lb/week | 3,626 cal/day | +1,000 | 138% |
Zigzag Calorie Schedule
Both plans deliver the same weekly total as your goal — they only move calories between days.
| DAY | PLAN 1: 2 HIGH, 5 LOW | PLAN 2: UNDULATING |
|---|---|---|
| Monday | 2,551 | 2,339 |
| Tuesday | 1,956 | 1,913 |
| Wednesday | 1,956 | 2,445 |
| Thursday | 2,551 | 1,807 |
| Friday | 1,956 | 2,232 |
| Saturday | 1,956 | 2,020 |
| Sunday | 1,956 | 2,126 |
| Weekly total | 14,882 | 14,882 |
Calories
9000 J = 2151.05 cal
2000 cal = 8368 J
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