MultiKit

Calorie Calculator: Daily Calories, BMR and TDEE

  • Free
  • No sign-up
  • Runs in your browser
  • Version 1.0.1
  • Last updated 2026-10-25
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Estimate how many calories your body uses a day. Enter your sex, age, weight, height and how active you are, and the page gives your basal metabolic rate, your total daily energy use, and what to eat a day to lose or gain about a quarter or half a kilogram a week.

These are estimates from the Mifflin-St Jeor equation, which is right to within about 10% for most adults, and a body differs from the average. Treat the numbers as a starting point, watch what happens over two to three weeks and adjust. They are not medical advice, and they do not apply to pregnancy, breastfeeding, illness or people under 18. Ask a doctor or dietitian before cutting calories.

Everything you enter is processed in your browser and is never sent to a server.

How to use

  1. Choose your sex and enter your age in years, your weight in kilograms and your height in centimeters.
  2. Choose the activity that fits a normal week. If you are between two, take the lower one: most people overestimate how active they are.
  3. Read the basal rate (what you burn at rest) and the daily energy use (what keeps your weight the same).
  4. Use the table for a goal. A red figure is below the lowest amount usually advised without a doctor's supervision. Watch your weight for two to three weeks and adjust.

Examples

Male, 30, 80 kg, 180 cm, little exercise
→ Basal rate 1,780 kcal; daily use 2,136 kcal
10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780, times 1.2 for a desk job.
Female, 30, 60 kg, 165 cm, exercise 3 to 5 days
→ Basal rate 1,320 kcal; daily use 2,046 kcal; to lose 0.5 kg a week, 1,496 kcal
10 × 60 + 6.25 × 165 − 5 × 30 − 161 = 1,320, times 1.55. Half a kilogram a week is about 550 kcal a day less.

How it works

The page applies the Mifflin-St Jeor equation to the figures you enter and multiplies the basal rate by the activity factor you pick: 1.2, 1.375, 1.55, 1.725 or 1.9. Each goal adds or subtracts the daily change that corresponds to the weekly change, taking 7,700 kcal per kilogram. The result is rounded to a whole number of calories only for display.

Nothing here is medical advice. The page does not know your health, your medicines or your history, and the formulas are averages from groups of people. The calculation is covered by tests, and the page is checked in a real browser.

Sources

Frequently asked questions

How is it calculated?
The basal rate is from the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women. The daily use is that multiplied by an activity factor, 1.2 for little exercise up to 1.9 for a very active life.
How accurate is it?
Mifflin-St Jeor is among the more reliable of the formulas, and for most adults it is within about 10 percent of the measured rate. Individuals differ more than that, so treat the result as a starting point and adjust it by what your weight does over two to three weeks.
How are the weight goals worked out?
A kilogram of body weight is taken as about 7,700 kcal, so gaining or losing 0.5 kg a week is about 550 kcal a day more or less. Real weight change slows as the body adapts, so this is an approximation for the first weeks.
Is it safe to eat as little as the table says?
The page marks in red any figure under 1,200 kcal for women or 1,500 kcal for men, amounts usually thought of as the lowest without medical supervision. Keep to a gentle change and ask a doctor or dietitian before cutting calories, especially if you are young, pregnant, breastfeeding, ill or on medicine.
Does it work for children or in pregnancy?
No. The formula is for adults, and the page accepts ages 15 to 100. It does not account for pregnancy, breastfeeding, illness or athletes with a lot of muscle.
Is anything sent to a server?
No. The figures stay in your browser.
Version history
  • 1.0.1 — Clarifies the search title with the tool's main task and whether it is free or runs online.
  • 1.0.0 — First release.

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