Flexible week
Raise a few days while preserving the same seven-day calorie budget. The remaining days automatically adjust downward.
OneFreePlace · Tool #136
Build a calorie budget with the assumptions visible.
Estimate adult maintenance calories with Mifflin–St Jeor, or override the estimate with a maintenance value you already trust. Then add a transparent goal adjustment, control exercise calorie eat-back, create higher-calorie days without breaking the weekly budget, and split the result across meals and macros.
✓ Mifflin–St Jeor✓ Known-maintenance override
✓ Exercise eat-back control✓ Flexible weekly budget
✓ Meal + macro allocation
Calorie Calculator
Maintenance · goal budget · exercise · flexible week · meals
Maintenance baseline
Estimate from your profile—or use a value you already know.
Use this when you have a more reliable maintenance estimate from a clinician, measured expenditure, or a stable period of tracked intake/body weight.
Goal adjustmentA calorie adjustment, not a promise of a specific weight-change timeline.
Today's extra exerciseUse only for activity not already represented in your maintenance baseline.
Today's calorie target
Calculating—
kcal for today
Enter valid adult profile information.
Maintenance baseline——
Resting estimate—Mifflin–St Jeor when profile mode is used
Base goal target—before today's extra exercise
Exercise add-back——
Planning range—uncertainty band around maintenance
Weekly base budget—7 × base goal target
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Meal allocation
Free per-meal calorie goals. Percentages must total 100%; calculations use today's target including any selected exercise add-back.
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Macro allocation
This is arithmetic allocation, not a prescribed diet. Protein and carbohydrate use 4 kcal/g; fat uses 9 kcal/g.
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Transparent calculation
Every major step behind the target is shown here so the result can be reviewed instead of treated as a black box.
Observed-maintenance calibration
If you have a recent average intake and a body-weight trend, this rough energy-balance estimate can provide a reality check. It is intentionally separate because short-term weight changes contain water and glycogen noise.
Maintenance sensitivity
See how the profile estimate changes across common activity factors. This is a comparison table, not a claim that one label perfectly describes you.
| Activity | Factor | Maintenance | Difference |
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Estimates are starting points, not measurements.Mifflin–St Jeor predicts resting energy from age, height, weight and an equation sex constant; an activity factor then estimates daily expenditure. Real expenditure can differ. This tool is for adults 18+ and does not replace individualized medical or dietetic care.