Free tool · No account needed
Estimate your daily energy expenditure, then explore calorie and macro targets for your goal.
The method, in plain English
Calories describe energy. On food labels, a Calorie means one kilocalorie (kcal). Food supplies energy for basic body functions, everyday movement and exercise. Energy balance matters, but food quality and nutritional adequacy matter too.
Resting metabolic rate estimates energy used at rest. Total daily energy expenditure also includes movement, training and digestion. Your resting estimate is not a recommended food intake.
Walking, standing, commuting and physical work can change daily expenditure considerably. Choose a typical week and keep planned exercise separate so it is not counted twice.
Workout days and duration help set a conservative activity load. Six short sessions do not necessarily use more energy than three longer ones. Exercise type informs protein context but adds no separate calories.
We use the Mifflin–St Jeor equation for resting expenditure and an activity multiplier for daily expenditure. The activity estimate already allows for digestion; we do not add another percentage. The result is a starting point, not a measurement.
Individual metabolism and activity vary. Health conditions, medications, unusual body composition and demanding sports may make the estimate less suitable. The next page lets you explore goals and learn how to check the estimate against your experience.
Common questions
It estimates needs from population equations and your activity choice. An individual result can differ substantially from actual expenditure. Use consistent weight trends and your experience to refine it rather than treating the number as exact.
No. Resting expenditure leaves out much of everyday activity. A nutrition target starts from estimated total expenditure, then considers your goal and the tool’s limits.
Use the exercise questions for purposeful workouts. Choose Daily activity from the rest of your routine. Do not count a training walk in both places.
No. V1 uses weight and height without asking for body-fat measurements. BMI does not measure body fat or distinguish muscle from fat.
Yes. Explore Lose fat, Maintain, Gain muscle and Customize on the results page. Your resting and daily expenditure estimates remain unchanged.
Older adults can view educational estimates. For ages 65+, V1 does not generate weight-loss targets; intentional weight loss needs individual consideration. Estimates above 78 involve additional age extrapolation.
Yes. No account is required. Prepared advertising spaces and an optional store link can support the project without changing its calculations.