FunifyDAILY PROTEIN
Activity and your protein goal set the grams-per-kilogram factor. This is a protein estimate, not a complete nutrition plan.
Life
Health and Fitness
Body & Metabolism Simulator
One body profile. Six connected perspectives.
Explore how your measurements,
activity and calorie intake shape your energy needs and weight goals.
03 / SEE THE CONNECTIONS
Your body at a glance
BMI is a screening index; it does not measure body fat or muscle mass. BMR estimates resting energy. TDEE includes activity.
Daily energy balance
Calorie intake
Estimated TDEE
Intake − TDEE
Explore your weight timeline
Weight-responsive illustration · fixed daily intake and activity
Solid: current scenario · Dotted: goal · Select a dashed comparison, then × to remove it · Up to 3 comparisons
Each day, BMR and TDEE are recalculated at the illustrated weight. Weight change = (intake − that day’s TDEE) ÷ 7,700 kcal/kg. This simplified model does not implement the NIH Body Weight Planner or model metabolic adaptation, body composition, water shifts or individual variation. It is an illustration, not a clinical forecast.
Protein & water
Planning estimates at your current profile weight
DAILY DRINKING WATER
A simple planning estimate. Sweat, food, climate and health conditions change fluid needs; follow prescribed fluid restrictions.
Keep this experiment
Save your profile, all results, explanations, graph, comparisons and full daily tables on this device.
Daily illustration data
| Day | Weight (kg) | TDEE (kcal/day) | Energy balance (kcal/day) |
|---|
UNDERSTAND THE MODEL
Six estimates, one connected profile
BMI calculator: height and weight
BMI = weight in kilograms ÷ height in metres². Adult categories are below 18.5, 18.5 to below 25, 25 to below 30, and 30 or above. These screening thresholds do not determine body composition or an individual’s ideal weight.
BMR calculator: energy at rest
The default Mifflin–St Jeor equation is 10 × kg + 6.25 × cm − 5 × age, then +5 for the male coefficient or −161 for the female coefficient. Advanced Settings offers the original and revised Harris–Benedict equations. These population equations estimate resting expenditure; BMR is not a daily intake target.
TDEE calculator: include activity
TDEE = BMR × activity factor (1.2, 1.375, 1.55, 1.725 or 1.9). Choose one level that already includes your usual exercise. TDEE − BMR is the factor-based non-resting portion, not a separately measured exercise calorie total.
Goal weight timeline: changing energy use
Unlike a fixed weekly-loss calculator, the curve updates energy use daily as body weight changes. The goal line never forces the curve to stop at your goal. Goal timing is shown only if the chosen intake crosses that weight within the selected horizon. A separate constant-pace reference preserves the original formula: round up |current − goal| ÷ weekly change.
Projections stop before crossing adult BMI 18.5 or the model’s weight bounds. The 3-, 6- and 12-month views use 90, 180 and 365 days. Age, height, intake and activity remain fixed.
Daily protein intake calculator
The original activity factors are 0.8, 1.0, 1.2, 1.6 and 2.0 g/kg. Muscle-gain planning uses max(activity factor, 1.6) + 0.2, capped at 2.2. Fat-loss planning uses max(activity factor, 1.2) + 0.2, capped at 1.6. Multiply the final factor by your profile weight. These are scenario estimates, not individualized prescriptions.
Daily water intake calculator
The retained formula is kg × 30 mL, plus activity and climate adjustments. Sedentary and light map to +0 mL, moderate to +500 mL, and very/extra active to +800 mL. Temperate adds 0, hot 400 and dry 300 mL. Hourly pace divides the estimate across 16 waking hours; it is not a drinking schedule.