🌍 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
Free TDEE and Calorie Calculator Tool 2026
👤
Personal Details
Fill in all fields accurately for the most precise results
Enter age 10–100
Please select a sex
Enter height 100–250 cm
Enter valid height
Enter weight 20–300 kg
Enter weight 44–660 lb
Enter body fat 3–65%
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Activity Level
Choose the level that best matches your average weekly routine
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Fitness Goal
Your goal determines your recommended daily calorie intake
−500 kcal/day
← Max Deficit (−1000)Max Surplus (+1000) →
⚖️
BMI & Body Composition
Run the TDEE calculator first — your BMI and body composition results will appear here.
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Custom Macro Planner
Set your own macro split for any calorie target
30%
45%
25%
Protein
–
–
Carbs
–
–
Fat
–
–
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Goal Weight Timeline
Estimate how long to reach your target weight
Run the TDEE calculator first so we have your current weight, then fill in your target below.
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
–
–
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Fat Loss
–
−500 kcal/day deficit
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Maintenance
–
Eat at your TDEE
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Muscle Gain
–
+250 kcal/day surplus
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BMI & Body Composition
–
–
Ideal Weight Range
–
Est. Body Fat %
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Lean Body Mass
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Fat Mass
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BMI Scale (WHO 2026)
<18.5 Under18.5–24.9 Normal25–29.9 Over30–34.9 Obese I≥35 Obese II
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Recommended Daily Macronutrients
Protein
–g
– kcal
–% of calories
Carbohydrates
–g
– kcal
–% of calories
Fat
–g
– kcal
–% of calories
ProteinCarbohydratesFat
💧 Daily Water
–
Based on bodyweight
🌾 Daily Fibre
–
WHO recommendation
🔬 Protein/kg LBM
–
g protein per kg lean mass
📈 kcal / kg LBM
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Calorie density (lean mass)
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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
• 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:
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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