How many calories should I eat per day to lose weight?

To lose weight safely, eat 300 to 500 calories below your TDEE per day. A 500 kcal per day deficit creates approximately 0.45 kg (1 lb) of fat loss per week, which is the safest and most sustainable rate recommended by nutritional guidelines in 2026. Avoid eating below 1,200 kcal per day for women or 1,500 kcal per day for men without medical supervision, as this can cause muscle loss, nutrient deficiencies, and metabolic slowdown.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to maintain vital functions like breathing, heartbeat, and cell production. TDEE (Total Daily Energy Expenditure) includes your BMR plus all calories burned through physical activity, structured exercise, and the thermic effect of digesting food. TDEE is always higher than BMR, typically 1.2 to 1.9 times your BMR depending on your activity level.

How many calories do I need to build muscle?

To build muscle, eat 200 to 500 calories above your TDEE per day (a calorie surplus). A lean bulk of 250 kcal per day surplus combined with progressive resistance training promotes muscle gain while minimising fat accumulation. Aim for a daily protein intake of 1.6 to 2.2 grams per kilogram of bodyweight to support muscle protein synthesis. This calculator automatically sets a 250 kcal surplus when you select the Build Muscle goal.

Is this TDEE and calorie calculator free to use worldwide?

Yes. The PersonalTrainerXP TDEE and Calorie Calculator is 100% free to use with no sign-up, no subscription, and no hidden fees. It works instantly in any web browser on desktop, mobile, or tablet. It is available to users in over 180 countries worldwide including the United States, United Kingdom, Australia, Canada, India, Germany, France, Brazil, Japan, South Africa, UAE, Singapore, Nigeria, Pakistan, Malaysia, and many more. It supports both metric (kg and cm) and imperial (lb, ft, and inches) measurement systems.

What is a healthy BMI range according to WHO guidelines?

According to the World Health Organization (WHO), a healthy BMI range is 18.5 to 24.9. A BMI below 18.5 is classified as underweight. A BMI of 25 to 29.9 is overweight. A BMI of 30 to 34.9 is Obese Class I. A BMI of 35 or above is Obese Class II or higher. For Asian populations, WHO recommends lower thresholds: overweight at BMI 23 or above, and obese at BMI 27.5 or above. Note that BMI is a screening tool only and does not account for muscle mass or body composition.

What is a calorie deficit and how do I create one?

A calorie deficit occurs when you consume fewer calories than your Total Daily Energy Expenditure (TDEE). When in a deficit, your body draws on stored body fat to make up the energy shortfall, which results in fat and weight loss. A deficit of 500 kcal per day typically produces approximately 0.45 kg (1 lb) of fat loss per week. You can create a calorie deficit by eating less food, increasing physical activity, or combining both approaches. Use the PersonalTrainerXP TDEE calculator to find your personalised daily deficit target.

How do I calculate my macronutrients for weight loss?

To calculate your macronutrients for weight loss: first find your TDEE using this calculator, then subtract 300 to 500 kcal to get your daily calorie goal. Split those calories as follows: 35 percent from protein (4 kcal per gram), 40 percent from carbohydrates (4 kcal per gram), and 25 percent from fat (9 kcal per gram). Higher protein intake during a calorie deficit preserves lean muscle mass and increases satiety. This calculator computes your recommended macros in grams and kcal automatically based on your goal.

How much protein should I eat per day?

For general health, the World Health Organization recommends a minimum of 0.8 grams of protein per kilogram of bodyweight per day. For muscle building or fat loss while preserving lean muscle mass, current evidence in 2026 supports 1.6 to 2.2 grams per kilogram of bodyweight. Athletes performing intense training may benefit from up to 2.5 grams per kilogram. Higher protein intake also increases feelings of fullness, which helps maintain a calorie deficit more easily.

How accurate is this TDEE calculator?

This TDEE calculator uses the Mifflin-St Jeor equation, which is the gold standard BMR formula validated by multiple independent peer-reviewed studies. It has approximately plus or minus 5 to 10 percent real-world accuracy for most healthy adults. Individual variation due to genetics, hormones, medications, and health conditions accounts for this variance. We recommend using your calculated TDEE as a starting point and adjusting your calorie intake by 100 to 200 kcal every 2 to 4 weeks based on your actual measured weight changes.

What is the best free calorie and TDEE calculator in 2026?

The PersonalTrainerXP Calorie and TDEE Calculator is rated 4.9 out of 5 by over 41,000 users worldwide and is widely regarded as the most comprehensive free TDEE calculator available in 2026. It offers BMR calculation using three validated formulas (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle), TDEE calculation with five activity levels, personalised macro targets, BMI with WHO 2026 scale, body fat percentage estimation, lean body mass, ideal weight range, goal timeline with target date, daily water intake, and a 6-scenario weight projection table — all completely free with no sign-up required at personaltrainerxp.com.

Best Calorie & TDEE Calculator 2026 | Track Daily Calories Worldwide – PersonalTrainerXP

🌍 Free · No Sign-Up · 180+ Countries · Updated 2026

Best Calorie & TDEE
Calculator 2026

Calculate your Total Daily Energy Expenditure, BMR, macronutrients, BMI & personalised calorie goals for weight loss, muscle gain, or maintenance — instantly & free worldwide.

✓ Mifflin-St Jeor ✓ Harris-Benedict ✓ Katch-McArdle ✓ Metric & Imperial ✓ Macro Calculator ✓ BMI + Body Fat ✓ Goal Timeline ✓ 180+ Countries

3M+Calculations Run

180+Countries Worldwide

4.9★User Rating

100%Free Forever

👤

Personal Details

Fill in all fields accurately for the most precise results

Age (years) Enter age 10–100

Biological Sex Please select a sex

Height (cm) Enter height 100–250 cm

Height (ft / in)

Enter valid height

Weight (kg) Enter weight 20–300 kg

Weight (lb) Enter weight 44–660 lb

BMR Formula

Body Fat % (for Katch) Enter body fat 3–65%

🏃

Activity Level

Choose the level that best matches your average weekly routine

🛋️

Sedentary

Desk job, little or no exercise · ×1.2

🚶

Lightly Active

Light exercise 1–3 days/week · ×1.375

🏋️

Moderately Active

Moderate exercise 3–5 days/week · ×1.55

⚡

Very Active

Hard exercise 6–7 days/week · ×1.725

🏆

Athlete / Hard Labour

Physical job + daily training · ×1.9

🎯

Fitness Goal

Your goal determines your recommended daily calorie intake

📉

Lose Fat

−500 kcal/day deficit

⚖️

Maintain Weight

Eat at TDEE

💪

Build Muscle

+250 kcal/day surplus

🔥

Aggressive Cut

−1000 kcal/day deficit

Custom Adjustment −500 kcal/day

← Max Deficit (−1000)Max Surplus (+1000) →

Your Total Daily Energy Expenditure (TDEE)

–

kcal / day

–

Basal Metabolic Rate (BMR)

–

Calories at complete rest

Your Goal Calories

–

Weekly Calorie Adjustment

–

Total kcal change/week

BMI

–

📉

Fat Loss

–

−500 kcal/day deficit

⚖️

Maintenance

–

Eat at your TDEE

💪

Muscle Gain

–

+250 kcal/day surplus

📊

BMI & Body Composition

–

Ideal Weight Range

–

Est. Body Fat %

–

Lean Body Mass

–

Fat Mass

–

BMI Scale (WHO 2026)

<18.5
Under18.5–24.9
Normal25–29.9
Over30–34.9
Obese I≥35
Obese II

🥩

Recommended Daily Macronutrients

Protein

–g

– kcal

–% of calories

Carbohydrates

–g

– kcal

–% of calories

Fat

–g

– kcal

–% of calories

Protein Carbohydrates Fat

💧 Daily Water

–

Based on bodyweight

🌾 Daily Fibre

–

WHO recommendation

🔬 Protein/kg LBM

–

g protein per kg lean mass

📈 kcal / kg LBM

–

Calorie density (lean mass)

📅

Weight Change Projections

Scenario	Daily Calories	Weekly Change	Monthly Change	Tag
Run the calculator to see projections

Mifflin-St Jeor (default — most accurate 2026):
Male BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Harris-Benedict (Revised):
Male BMR = 88.362 + (13.397 × kg) + (4.799 × cm) − (5.677 × age)
Female BMR = 447.593 + (9.247 × kg) + (3.098 × cm) − (4.330 × age)

Katch-McArdle:
BMR = 370 + (21.6 × Lean Body Mass kg)

TDEE = BMR × Activity Factor (1.2–1.9) · Accuracy ±5–10%

Default macro ratios are evidence-based for 2026:

• Protein 30% — 2.0g/kg for muscle preservation & satiety
• Carbohydrates 45% — Primary fuel for exercise & brain function
• Fat 25% — Essential for hormones, joints, vitamins A/D/E/K

For fat loss: Protein 35%, Carbs 40%, Fat 25%
For muscle gain: Protein 28%, Carbs 48%, Fat 24%

These calculations are estimates based on validated population equations. Individual results vary due to genetics, hormones, health conditions, and medications. Always consult a registered dietitian or physician before making significant dietary changes.

🌍 Used in 180+ Countries Worldwide

Our TDEE calculator supports metric & imperial and is accurate for users in every country.

🇺🇸United States

🇬🇧United Kingdom

🇦🇺Australia

🇨🇦Canada

🇮🇳India

🇩🇪Germany

🇫🇷France

🇧🇷Brazil

🇯🇵Japan

🇿🇦South Africa

🇸🇬Singapore

🇳🇿New Zealand

🇮🇪Ireland

🇵🇭Philippines

🇳🇬Nigeria

🇵🇰Pakistan

🇧🇩Bangladesh

🇲🇾Malaysia

🇰🇪Kenya

🇬🇭Ghana

🇦🇪UAE

🇸🇦Saudi Arabia

🇲🇽Mexico

🇦🇷Argentina

🇨🇴Colombia

🇮🇩Indonesia

🇹🇷Turkey

🇰🇷South Korea

🇮🇹Italy

🇪🇸Spain

🇳🇱Netherlands

🇵🇱Poland

🇸🇪Sweden

🇳🇴Norway

🇩🇰Denmark

🇫🇮Finland

🇵🇹Portugal

🇧🇪Belgium

🇨🇭Switzerland

🇦🇹Austria

🇷🇺Russia

🇺🇦Ukraine

🇮🇱Israel

🇪🇬Egypt

🇲🇦Morocco

🇻🇳Vietnam

🇹🇭Thailand

🇨🇳China

🇹🇼Taiwan

🇷🇴Romania

Frequently Asked Questions

Everything you need to know about TDEE, daily calories, and this calculator — 2026.

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in 24 hours, including exercise, daily movement, and basic bodily functions like breathing and circulation. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active athlete). TDEE is the foundation of every diet goal: eat below your TDEE to lose fat, above it to build muscle, or exactly at it to maintain your current weight.

To lose weight safely, eat 300 to 500 calories below your TDEE per day. A 500 kcal per day deficit creates approximately 0.45 kg (1 lb) of fat loss per week — the safest, most sustainable rate recommended in 2026. Avoid eating below 1,200 kcal per day (women) or 1,500 kcal per day (men) without medical supervision, as this risks muscle loss, nutrient deficiencies, and metabolic slowdown.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to maintain vital functions — breathing, heartbeat, and cell production. TDEE includes your BMR plus all calories burned through physical activity, exercise, and the thermic effect of digesting food. TDEE is always higher than BMR, typically 1.2 to 1.9 times your BMR depending on your activity level.

The Mifflin-St Jeor equation is the most accurate BMR formula for most adults in 2026, validated by multiple peer-reviewed studies with approximately ±5–10% real-world accuracy. The Katch-McArdle formula can be more accurate if you know your body fat percentage, as it uses lean body mass directly. The revised Harris-Benedict formula is also reliable. This calculator offers all three so you can choose the most appropriate one.

To build muscle, eat 200 to 500 calories above your TDEE per day (a calorie surplus). A lean bulk of 250 kcal per day surplus combined with progressive resistance training promotes muscle gain while minimising fat accumulation. Aim for 1.6 to 2.2 grams of protein per kilogram of bodyweight daily to support muscle protein synthesis.

Yes — 100% free, no sign-up, no subscription, no hidden fees. Works instantly in any browser on desktop, mobile, or tablet. Available in 180+ countries including the USA, UK, Australia, Canada, India, Germany, France, Brazil, Japan, South Africa, UAE, Singapore, Nigeria, Pakistan, Malaysia, and many more. Supports both metric (kg/cm) and imperial (lb/ft/in) units.

According to the World Health Organization (WHO), a healthy BMI range is 18.5 to 24.9. Below 18.5 = Underweight. 25–29.9 = Overweight. 30–34.9 = Obese Class I. 35 or above = Obese Class II or higher. For Asian populations, WHO recommends lower thresholds: overweight at BMI ≥23, obese at BMI ≥27.5. BMI is a screening tool only — muscle mass, age, and body composition also matter.

A calorie deficit occurs when you consume fewer calories than your TDEE. Your body draws on stored body fat to make up the energy shortfall, resulting in fat and weight loss. A 500 kcal per day deficit produces approximately 0.45 kg (1 lb) of fat loss per week. Create a deficit by eating less food, exercising more, or combining both. Use this free TDEE calculator to find your exact daily deficit target.

To calculate your macros for weight loss: (1) Find your TDEE with this calculator. (2) Subtract 300–500 kcal to get your daily calorie goal. (3) Split those calories: 35% protein (4 kcal/g), 40% carbohydrates (4 kcal/g), 25% fat (9 kcal/g). Higher protein preserves lean muscle during a deficit and increases satiety. This calculator computes all macros in grams and kcal automatically.

For general health, the WHO recommends a minimum of 0.8 g of protein per kg of bodyweight per day. For muscle building or fat loss while preserving lean muscle, current 2026 evidence supports 1.6–2.2 g per kg of bodyweight. Athletes performing intense training may benefit from up to 2.5 g per kg. Higher protein intake also increases satiety, which helps sustain a calorie deficit.

This calculator uses the Mifflin-St Jeor equation — the gold standard validated by multiple independent peer-reviewed studies — with approximately ±5–10% real-world accuracy for most healthy adults. Individual variation from genetics, hormones, medications, and health conditions accounts for this variance. Use your calculated TDEE as a starting point and adjust by 100–200 kcal every 2–4 weeks based on your measured weight changes.

The PersonalTrainerXP Calorie and TDEE Calculator is rated 4.9/5 by 41,000+ users worldwide and is widely regarded as the most comprehensive free TDEE calculator in 2026. It offers BMR calculation using three validated formulas, TDEE with five activity levels, personalised macros, BMI with WHO 2026 scale, body fat estimation, lean body mass, ideal weight, goal timeline with target date, daily water intake, and a 6-scenario weight projection table — all free, no sign-up, at personaltrainerxp.com.

About This TDEE & Calorie Calculator — 2026

This free TDEE calculator from PersonalTrainerXP uses the Mifflin-St Jeor equation — the 2026 gold standard in exercise science — to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Trusted by over 3 million users in 180+ countries.

It calculates your complete nutritional blueprint: TDEE, BMR, macronutrients in grams and kcal, BMI with WHO 2026 classifications, estimated body fat %, lean body mass, fat mass, ideal weight range, daily water intake, fibre target, and a 6-scenario weekly weight-change projection table.

The Science Behind TDEE Calculation

TDEE is calculated by multiplying your BMR by an activity factor. BMR accounts for approximately 60–75% of TDEE. The remaining energy is split between:

Physical Activity Level (PAL) — structured exercise (15–30%)
Non-Exercise Activity Thermogenesis (NEAT) — daily movement, fidgeting (up to 15%)
Thermic Effect of Food (TEF) — energy to digest nutrients (~10%)

The Mifflin-St Jeor equation was published in 1990 and validated by multiple independent meta-analyses as the most accurate predictive equation for resting metabolic rate in 2026.

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Water Intake CalculatorDaily hydration needs

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🥗

Nutrition HubExpert diet & food advice

Best Calorie & TDEE Calculator | personaltrainerxp Track Daily Calories Worldwide

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Best Calorie & TDEE Calculator | personaltrainerxp Track Daily Calories Worldwide

Best Calorie & TDEECalculator 2026

Free TDEE and Calorie Calculator Tool 2026

🌍 Used in 180+ Countries Worldwide

Frequently Asked Questions

About This TDEE & Calorie Calculator — 2026

The Science Behind TDEE Calculation

More Free Fitness Tools at PersonalTrainerXP

Best Calorie & TDEE Calculator | personaltrainerxp Track Daily Calories Worldwide

Best Calorie & TDEE
Calculator 2026