Total Daily Energy Expenditure Calculator and fat loss simulator: calculate your optimal daily calorie intake

Daily Energy Planner
Total Daily Energy Expenditure

Daily Energy Planner

Map your 24 hours against the MET Compendium, see what it costs in calories, then dial in a deficit that fits your timeframe.
Your day, mapped
0h 00m / 24h
00:0006:0012:0018:0024:00
Step 1
Your resting rate (1 MET)
kcal / hour
Enter your RMR-based 1 MET value in kcal/hour — this is the multiplier every activity's MET score is applied to.
Step 2
Add today's activities
No activity selected yet
Result
Total Daily Energy Expenditure
—
kcal / day
Step 3
Plan a calorie deficit
0 kcal 0 kcal / day 1000 kcal
Target daily intake
—
—
Projected timeframe
—
at this deficit
Weekly rate
—
kg per week
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Estimates only, based on the MET framework and a standard 7,700 kcal-per-kg energy value for body fat. Individual energy needs vary, and this tool doesn't account for metabolic adaptation over long deficits. It isn't medical or nutritional advice — check in with a doctor or dietitian before starting an aggressive deficit or if you have a health condition.