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Metric
Imperial
Standard
Body Fat %
Age
?
Your current age in years. TDEE decreases with age.
years
Gender
?
Biological sex affects basal metabolic rate due to body composition differences.
Male
Female
Height
?
Your height affects energy expenditure calculations.
ft
in
cm
Weight
?
Your current body weight.
lbs
kg
Weight
?
Your current body weight.
lbs
kg
Body Fat %
?
Your body fat percentage. Use a body fat calculator or DEXA scan for accuracy.
%
Activity Level
?
Select the option that best describes your typical weekly activity.
Sedentary (little or no exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (athlete/physical job)
BMR Formula & Settings
+ More Options
BMR Formula
?
Different formulas for calculating Basal Metabolic Rate. Mifflin-St Jeor is most accurate for most people.
Mifflin-St Jeor (Recommended)
Harris-Benedict (Revised)
Katch-McArdle (Body Fat %)
Thermic Effect of Food (%)
?
Energy used to digest food. Typically 10% of total calories. Higher protein diets may increase this.
%
Weight Goals
+ More Options
Weight Goal
?
Your desired weight change goal affects calorie recommendations.
Maintain Weight
Mild Weight Loss (0.5 lb/week)
Weight Loss (1 lb/week)
Extreme Loss (2 lbs/week)
Mild Weight Gain (0.5 lb/week)
Weight Gain (1 lb/week)
Target Weight (Optional)
?
Enter your goal weight to see time estimates.
lbs
kg
Calculate TDEE
Reset
Your TDEE Results
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Calories/Day (TDEE)
0
BMR
0
Weekly
0
Monthly
Daily Calorie Goals
Goal
Daily Calories
Weekly Change
Energy Breakdown
Calorie Components
Recommended Macronutrients
Balanced
Low Carb
High Protein
Keto
TDEE by Activity Level
Weekly Calorie Schedule
Weekly View
Monthly View
▦
Card
▤
Table
Weight Projection
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