04 / DAILY ENERGY
A starting point for your calorie needs.
Estimate resting energy and daily maintenance from your measurements and typical activity.
Estimate your daily energy
Mifflin–St Jeor equation for adults.
A starting estimate for generally healthy adults. Not designed for pregnancy, breastfeeding, children, or medical nutrition therapy. The original equation uses two sex coefficients and may not represent every individual well.
per day · total daily energy expenditure
Example profile · enter your detailsThis is not a prescribed intake or minimum intake. Track trends and discuss individual needs with a dietitian.
Use your chosen calorie target in the macro tool ↗Formula: 10 × kg + 6.25 × cm − 5 × age, then add 5 or subtract 161 using the selected coefficient. Multiply by the selected activity factor for an approximate daily total. Source: Mifflin et al., 1990. Activity factors are conventional estimates, not a direct measurement.
YOUR EVERYDAY TOOLKIT
A little help beyond the label.
Meal carb calculator
See how every part of your plate adds up.
Recipe carb calculator
From the whole batch to your own portion.
Keto macro calculator
Turn your daily targets into grams of fat.
Calorie & TDEE calculator
Find a starting estimate for daily energy.
Sweetener converter
Swap sweeteners with clearer proportions.
Fasting window planner
Map the times in your chosen routine.