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
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.