Body, Energy & Goal Planner
Plan body metrics, goals, and available weekly exercise time together
Your goal and basic details
Daily activity and water intake
Here, PAL describes your usual daily life and work. Do not include the exercise sessions entered below in this slider.
Your available exercise time
Add one or more activities. For each one, enter your total available time per week and how you want to split it into sessions.
Exercise is added to the selected daily PAL. If your PAL already includes these sessions, expenditure will be overestimated.
How your calorie target is calculated
Weekly calories by activity
Possible weight trend over 26 weeks
Body overview
Basal metabolism and energy
Water intake orientation
Your weekly exercise plan
| Activity | Time per week | Schedule | Active calories per week |
|---|
All results are modelled values for adults. They do not replace a medical examination, diagnosis, or individual nutrition and training advice.
One plan instead of seven isolated results
The Body, Energy & Goal Planner combines body measurements, basal metabolism, everyday activity, planned exercise time, and water intake. Shared details such as height and weight are entered once. Results remain separate because BMI, body fat, historical weight formulas, and energy expenditure answer different questions.
How planned exercise time is included
For each activity, enter the time available per week, intensity, and preferred number of sessions. The planner estimates active calories per week and averages them across seven days. Select a PAL value for everyday life without the exercise sessions entered here.
Goals are calculation scenarios
Maintain, lose weight, gain weight, and build muscle only change the highlighted calorie scenario. They do not change BMI, body fat, or basal metabolism. A calorie surplus alone does not build muscle, and a calculated deficit does not guarantee a particular rate of weight loss.
Formulas and data sources
BMI is weight in kilograms divided by height in meters squared. Classification follows the adult thresholds published by the World Health Organization. The highlighted basal estimate uses the Mifflin–St Jeor equation; Harris–Benedict and, when body fat is available, Katch–McArdle appear for comparison.
Exercise calories use MET values from the 2024 Adult Compendium of Physical Activities. The water estimate uses 35 ml per kilogram of body weight plus the allowances you explicitly select. Every formula is an estimate rather than a measurement.
The 26-week weight curve uses a simplified dynamic approximation from the research behind the NIDDK Body Weight Planner. It gradually flattens because energy expenditure adapts as weight changes. It assumes unchanged diet, activity, and consistent adherence and is not an individual prediction.