In short
Estimate resting energy and a daily total.
Example
70 kg, 175 cm, 30 years, male, PAL 1.4: about 2308 kcal daily.
How to use
Enter age, weight, height, coefficient and usual activity. Add a workout only when excluded from usual activity.
How it works
Rest = 10 × kg + 6.25 × cm – 5 × age + 5 or -161. Day = rest × PAL. PAL means activity level. Extra activity replaces an average baseline hour.
FAQ
Are entries saved?
This tool does not save or send your entries.
Is this personal advice?
No. The result is a learning reference with limits.
What should I do next?
Read the method and discuss your needs with a qualified professional.
Disclaimer
This tool is for learning, not medical advice. Do not use under 18, during pregnancy or breastfeeding. Do not use with eating disorders, kidney disease or insulin use. Ask your doctor.