Calorie Calculator 2026 | Accurate TDEE & BMR for Weight Loss, Gain & Maintenance

A calorie calculator estimates how many calories you should eat per day to maintain weight, lose fat, or gain weight. It typically uses your age, sex, height, weight, and activity level to estimate Total Daily Energy Expenditure (TDEE). TDEE represents the calories you burn daily including basic body functions and physical activity. This calculator gives an evidence-based starting point, not a medical diagnosis. The best results come from tracking trends (weight, waist, energy) and adjusting calories over 2–4 weeks.

There is no single number for everyone. Your daily calorie needs depend on your body size, activity level, age, and goals. A smaller sedentary person may need around 1500–1900 calories/day, while a taller active person may need 2400–3200+ calories/day. The most practical approach is: first estimate your maintenance calories (TDEE), then adjust for fat loss (deficit) or weight gain (surplus). This method works globally including India, USA, UK, Canada, Australia, UAE and other countries.

BMR (Basal Metabolic Rate) is the calories your body burns at rest for essential functions like breathing and organ activity. TDEE (Total Daily Energy Expenditure) is BMR plus all daily movement and exercise. In real life, TDEE matters more because it represents your total daily calorie burn. A calorie calculator typically estimates BMR first (using equations like Mifflin-St Jeor) and then multiplies it by an activity factor to calculate TDEE.

Brutally honest answer: it’s an estimate, not a guarantee. Most calorie calculators can be off by 5–15% because metabolism varies based on genetics, sleep, stress, hormones, medications, and lean muscle mass. If your calculated calories don’t match your results, that’s normal. The best way to improve accuracy is to follow the calculated target consistently for 2–3 weeks and adjust based on weight and waist changes.

To lose fat, you generally need to eat fewer calories than your TDEE (a calorie deficit). A sustainable deficit is often 10–25% below maintenance. For many adults, this could mean reducing intake by 300–600 calories/day. Losing weight too fast increases risk of muscle loss, fatigue, cravings, and rebound weight gain. A healthy pace is often around 0.5–1% of body weight per week, but your ideal rate depends on starting weight and health status.

For weight gain or bulking, you generally need a calorie surplus above your TDEE. A moderate surplus (often 200–400 calories/day) supports muscle gain with less fat gain compared to aggressive overeating. Strength training and sufficient protein are essential; otherwise most surplus becomes fat. The honest truth: without training, eating more calories does not automatically mean healthy weight gain—it often leads to fat gain and poor metabolic health.

This is extremely common. Possible reasons include inaccurate calorie tracking, hidden calories (oil, snacks, drinks), inconsistent weekends, low daily movement, poor sleep, high stress, hormonal issues, or water retention. Also, many people overestimate calories burned from exercise. Brutally honest: most plateaus are caused by tracking errors or consistency gaps, not metabolism “stopping.” Track intake honestly for 14 days, watch weekly averages, and focus on steps + strength training.

A calorie deficit means consuming fewer calories than you burn. You can calculate it by estimating your maintenance calories (TDEE) and subtracting a target amount. Example: if your TDEE is 2400 calories/day, a 20% deficit is about 480 calories, so your target becomes around 1920 calories/day. For beginners, starting with a smaller deficit and focusing on protein, walking, and strength training is often more sustainable than extreme restriction.

A calorie surplus means eating more calories than your body burns to support weight gain. Example: if your maintenance (TDEE) is 2200 calories/day, adding 250–350 calories/day gives a target of around 2450–2550 calories/day. A slow surplus is better for clean bulking and reduces excessive fat gain. Track weight gain weekly; a common sustainable rate is 0.25–0.5% of body weight per week for many people.

Yes, but not as much as most people think. Exercise increases calorie burn, but many people overestimate workout calories and underestimate food calories. Also, intense workouts can increase hunger and reduce daily movement (NEAT), cancelling the calorie deficit. The best strategy is to treat exercise as a fitness and health tool, and use diet consistency for fat loss. Walking + strength training is often more reliable than cardio-only fat loss attempts.

NEAT stands for Non-Exercise Activity Thermogenesis—calories burned through daily movement like walking, standing, cleaning, and fidgeting. NEAT can vary massively between people and is one of the biggest reasons two people with the same body stats have different calorie needs. If you sit most of the day, your TDEE may be lower than expected even if you exercise. Increasing steps is one of the simplest ways to raise TDEE naturally.

Not necessarily. Calorie counting is a tool, not a requirement. It can be useful for learning portion sizes and improving awareness, but strict tracking is not for everyone. Some people do better with a structured plate method, high-protein meals, and consistent routine. Brutally honest: if calorie counting makes you anxious or obsessive, use alternative strategies like meal templates, portion control, and focusing on protein + fiber.

To maintain weight, you need to eat close to your TDEE (maintenance calories). If your weight is stable over 2–3 weeks, your calorie intake is likely near maintenance. Maintenance is not a fixed number; it changes with activity level, muscle mass, seasons, and routine. Many people in India, USA, UK, Canada and Australia maintain weight better by monitoring weekly averages rather than obsessing over daily calorie fluctuations.

Macros depend on your goal. For fat loss and muscle retention, protein is the most important (often 1.6–2.2 g/kg body weight). Fats support hormones and should not be too low (many references suggest at least 0.6–1.0 g/kg). Carbs fill remaining calories and fuel workouts. A calorie calculator gives total calories, but macro targets improve results. If you want precision, use a macro calculator along with calorie targets.

Yes. Calorie needs are based on human physiology and body metrics, not location. This calorie calculator works globally for India, USA, UK, Canada, Australia, UAE, Germany, Singapore and other countries. The difference is food culture and lifestyle. Use the same calorie target, but choose foods that fit your local diet (rice/roti, meat/fish, vegetarian diets, etc.) while meeting protein and fiber needs.

Use caution. Pregnancy and breastfeeding significantly change calorie and nutrient needs. A standard calorie calculator is not designed for pregnancy and should not replace professional medical advice. If you are pregnant or breastfeeding, consult your doctor or a qualified nutrition professional for safe calorie recommendations. Nutrient quality becomes more important than simple calorie restriction.