Maintenance calories
Start with body size and an activity guess. If you know what you ate and what the scale did, the estimate moves toward those numbers.
Mifflin–St Jeor estimates resting burn from weight, height, age, and a male or female constant. That resting number is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). The factor is a guess. Two people with the same job can burn very different amounts.
If your weight changes, the energy in that tissue had to come from somewhere. This page uses 7,700 kcal per kilogram, about 3,500 kcal per pound. Expenditure is your average intake, minus the energy stored per day (or plus the energy released, if you lost weight).
For the first 14 days the weight stays on the equation, because a short swing is mostly water. From day 15 to day 28 the log takes a growing share. After 28 days the estimate is the log, and the equation remains beside it so you can see the gap.
This is not medical advice and not a diet prescription. Under-logging makes the result too low. A fast swing on the scale is often water, glycogen, or a heavy meal, not tissue. If you have a medical condition or a prescribed intake, use that instead of this page.
A normal calculator multiplies a body-size equation by an activity guess. This one does that, then, once you have more than 14 days of average calories and a start and end weight, it moves the estimate toward the expenditure implied by that log. At 28 days the log fully replaces the equation.
The scale does not move the estimate until the window is longer than 14 days. It takes over completely at 28 days. Shorter logs are shown, but they are too noisy to trust.
Under-logging makes the result too low. A fast weight swing is often water, not tissue. The 7,700 kcal per kilogram figure is an average for body tissue, not a measurement of you. This is not a medical prescription.
Built by SavorAI. The app keeps the log this estimate needs.
