TDEE Calculator

Use this calculator to determine your energy expenditure (both BMR and TDEE) to estimate your calorie intake for different fat loss and muscle-building goals.

This calculator uses newer formulas (based on physique development research) than what you’ll find in other sources. It accounts for your training, step count, and how metabolism changes with age.

WARNING: TDEE estimators (even this one) can be off by up to 400 calories above or below your true metabolism.

If you want to dynamically determine your metabolism for accurate calories and macros, watch this video on downloading and setting up MacroFactor, the only food logging app that dynamically calculates your energy needs.