Zig-Zag Calculator for Fat Loss and/or Muscle Gain

These numbers are generic guidelines. Some people may require much higher calories to drop weight, or much lower calories to gain weight. Every person is different! The calculator has a lower limit of not less than 8x your body weight in calories - this is what I use with my clients.

How This Works

There are two methods: simple and complex. Simple has smaller variations in calories throughout the week. Complex has much bigger jumps in daily calories.

Both methods will have equal weekly calories.

Calorie calculations are based on body weight whereby pounds is multiplied by the factor listed (8x to 20x) There will be exceptions and these only serve as starting points.

What's the Scoop on Zig-Zagging?

Zig-zagging can be one of the most effective methods for dropping fat or adding muscle while keeping fat gains to a minimum.

The way it works is simple. Your body is constantly trying to stay the same - a state that scientists refer to as "homeostasis." The typical dieting approach (calories at a set level) will usually lead to a plateau. This is because body will slow down (remember, it is trying to stay the same, not lose or gain weight) to match your calorie intake. Not a good situation!

A huge proponent of zig-zagging calories, and the person who taught me this method originally, is David Greenwalt. This is a method I use extensively when I design custom nutrition guides for my personal training clients.

How to Zig-zag Your Food Intake

Oone easy way to zig-zag is to keep consistent portion sizes and then simply double up on them every other day. It requires no calorie-counting or other consideration to do this.

Some people zig-zag by adding a post-workout shake on training days - that is another possibility.

Taking It Further

If you wish to learn more about how to construct a nutrition program, get a copy of Burn the Fat or Lose Fat, Not Faith. I have an enormous nutrition section that covers everything from the glycemic index and glycemic load to post-workout shakes and zig-zagging your calories.