The energy you take in doesn't disappear into one bucket. It is spent in three very different ways — just staying alive, processing the food itself, and moving. Move the sliders and watch each slice, and the daily total, recompute.
Total daily energy expenditure
Where your calories gopick a component to explore it
Body weight70 kg
Height168 cm
Age35 y
Resting metabolism drifts downward with age, largely because fat-free mass tends to decline.
Mifflin–St Jeor estimate
(10 × 70) + (6.25 × 168) − (5 × 35) − 161
Resting metabolic rate1,414kcal/day
Share of your current total—
Carbohydrate250 g
Protein80 g
Fat70 g
Alcohol0 g
Alcohol yields energy but is not a nutrient the body requires.
Energy in → energy spent processing it
Total intake—
Thermic effect of food—
TEF as a share of intake—
Deliberate exercise30 min
Intensity5.0 MET
—
NEAT — everything else300 kcal
—
Activity thermogenesis
—
Exercise (EAT), above resting—
Non-exercise (NEAT)—
Activity total—
Share of your current total—
These are population estimates built to show how the pieces fit together, not a personal plan. Measured expenditure in an individual routinely differs from any equation. Nothing here is medical or dietary advice, and no number here describes what a body should look like or weigh.