Work out locally your basal and total daily calorie needs from weight, height, age, sex and activity - no upload.
| Adjustment | Target calories |
|---|---|
| -750 kcal | 2,009 kcal |
| -500 kcal | 2,259 kcal |
| -250 kcal | 2,509 kcal |
| 0 kcal | 2,759 kcal |
| +250 kcal | 3,009 kcal |
| +500 kcal | 3,259 kcal |
No. Everything runs in your browser - your file never leaves your device. How this is verifiable
How many calories do you need a day? From weight, height, age, sex and activity this calculator gives two figures: the basal rate, that is your energy need at complete rest, and the total needs, which factor in daily movement and exercise. The total is roughly the calorie amount that keeps your weight steady; to lose or gain weight you work from there with a deficit or a surplus.
The calculation runs entirely locally in your browser, in pure JavaScript - nothing is uploaded and nothing is stored. The basal rate follows the Mifflin-St Jeor equation: ten times weight in kilograms plus 6.25 times height in centimetres minus five times age, plus five for men and minus 161 for women. The total needs are the basal rate times an activity factor from 1.2 (sedentary) to 1.9 (athlete). Change an input and everything updates instantly.
An honest note: this is an estimate based on a common formula. Real needs depend on many further factors - muscle share, metabolism, health, climate. The figures are a starting point for planning and do not replace medical or nutritional advice. How your weight relates to your height is shown by the BMI calculator.
| Input formats | Form inputs (no file) |
|---|---|
| Processing | Locally in your browser (JavaScript) |
| File upload | None |
Limitations: An estimate using the Mifflin-St Jeor equation; real needs depend on muscle share, metabolism, health and climate. A starting point for planning that does not replace medical or nutritional advice. How your weight relates to your height is shown by the BMI calculator.
No. The calculation runs entirely locally in the browser (pure JavaScript); nothing is sent or stored.
The basal rate is the need at complete rest; the total needs add movement via an activity factor and are the need for a normal day.
The Mifflin-St Jeor equation from 1990, one of the most widely used estimates for the basal rate today.
The total needs roughly hold your weight. Eat less than this value to lose weight, or more to gain. The figures do not replace medical advice.