❤️ Health & Lifestyle
Calorie Calculator
Find your daily calorie needs (TDEE) for weight loss, maintenance, or muscle gain.
How the Calorie Calculator works
This calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR) in adults. BMR is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE). The results also show suggested intakes for weight loss (−500 kcal/day deficit) and muscle gain (+300 kcal/day surplus).
Frequently Asked Questions
People also ask — answers optimized for search engines and voice queries.
How do I calculate my daily calorie needs?
Enter your age, gender, height, weight, and activity level in the Calorie Calculator above. It uses the Mifflin-St Jeor equation to calculate your BMR and then multiplies by your activity factor to get your TDEE.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, accounting for your base metabolic rate and activity level.
How many calories should I eat to lose weight?
A common recommendation is a deficit of 500 calories per day below your TDEE, which results in approximately 0.5 kg (1 lb) of weight loss per week. Never go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions — breathing, circulation, and cell production — at complete rest.
Is this calorie calculator free?
Yes, the Calorie Calculator on Potential Daily is completely free with no sign-up required.