Your body uses energy all day.
Basal metabolism is the energy needed for vital functions at rest. Combined with activity, it estimates daily expenditure.
HEALTH AND WELLBEING
Calorie expenditure calculator
Estimate daily expenditure, explore a moderate deficit and see an approximate time to reach your target weight. Every body has its own pace.
YOUR PLAN STARTS HERE
A possible path for you.
To maintain your weight—kcal / day · total energy expenditure
Weight-loss intake reference—kcal / day · with the chosen deficit
↘ —
Estimated time
——Your weight-change goal
——Visualize the journey
Illustrative projectionTodayYour goal
Progress is not a straight line. Adjustments are part of it.
ⓘ An estimate, not a promise. Expenditure changes with weight, routine and adaptation. Reassess every 2–4 weeks.
LESS CONFUSION, MORE CLARITY
What do these numbers mean?
A difference that adds up.
Eating a little less than you burn creates a calorie deficit. A moderate starting point is 10–20% of estimated expenditure.
The best pace fits your life.
Bigger deficits are not always better. Energy, satiety, sleep and muscle preservation also matter.
BEYOND CALORIES
Small habits.
Greater care.
You don't need to change everything at once.
Build satisfying meals
Include protein sources, vegetables and high-fibre foods. Avoid skipping meals to compensate.
Move in a way you enjoy
Walking and strength training can support health and preserve muscle. Increase gradually.
Watch trends, not just one day
Weight fluctuates with water, digestion and menstrual cycles. Track energy, strength and wellbeing too.
How we calculate and when to seek advice
We use Mifflin–St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (male) or −161 (female), multiplied by the activity factor. Sex is a limited equation parameter; the estimate may not represent everyone.
Timing uses an approximation of 7,700 kcal per kg, with a ±25% range to illustrate uncertainty; this is not a validated clinical interval. Real weight loss is not linear and may take longer. This calculator does not prescribe a diet or account for body composition or clinical conditions.
For adults. Pregnant or breastfeeding people, and those with eating-disorder histories or health conditions, should seek individual advice. Targets below BMI 18.5 and intakes below 1,200 kcal (female) or 1,500 kcal (male) do not generate automatic plans. These are screening thresholds only and do not guarantee nutritional adequacy.
References: Mifflin et al. (1990) · NIDDK Body Weight Planner.