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Metabolism &body composition.
Get a starting estimate of your calorie needs and explore the role of muscle. Your body is more than a number—use this as a guide to a better conversation.
Your estimated energy needs
Understand your baseline.
Enter your numbers and calculate to see estimated resting needs, daily maintenance and—if body fat is supplied—lean mass.
Explore the role of muscle
What if I gained muscle?
Move the slider to explore the estimated energy used by additional muscle tissue at rest.
This illustration uses approximately 13 kcal/kg/day. It assumes muscle is added, not exchanged for fat. It is not a prediction of your metabolism or fat loss, and is not added to the maintenance estimate above.
What these numbers can tell you
Resting energy use supports essential functions. Daily maintenance adds an estimate for everyday activity, exercise and digestion. Neither result tells you how much body fat you burn.
Running does not automatically cause muscle loss. Resistance training helps preserve lean mass during weight loss. Muscle uses energy at rest, but building it offers much more than a modest increase in calorie expenditure.
Equations, assumptions and sources
With body fat: lean mass = weight × (1 − body fat ÷ 100); Cunningham resting estimate = 500 + 22 × lean mass (kg). Without body fat: Mifflin–St Jeor = 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for males or minus 161 for females. Daily maintenance = resting estimate × selected activity multiplier (1.2, 1.375, 1.55 or 1.725). The slider uses a separate tissue estimate of 13 kcal per kg of additional muscle per day; the equation’s 22 coefficient should not be interpreted as the energy cost of gaining one kg of muscle.
Body-fat measurements and activity selections introduce uncertainty. These adult estimates are not suitable for pregnancy or breastfeeding. Medical conditions or a history of disordered eating may call for individual professional guidance.
Your entries are calculated in this page. They are not stored or included in your WhatsApp message.