TDEE Calculator

Enter your details to estimate your daily calorie needs.

Age

Sex

Male

Female

Height

Weight

Activity Level

Choose the level that best represents your typical weekly activity, including structured training and general movement.

Your energy profile

BMR

—

kcal / day

TDEE

—

kcal / day

Estimated calorie targets

Maintain weight —

Moderate loss —

Weight gain —

Higher deficit —

Daily calorie targets

Light deficit —

Maintenance —

Lean gain —

How it works

Enter your age

Enter your age in years. The calculator is designed for general adult energy estimation.

Enter body measurements

Enter your height and weight using metric or imperial units.

Select activity level

Choose the activity multiplier that best represents your normal weekly lifestyle and training.

Review your targets

EVOLVE estimates BMR, TDEE and practical calorie targets for common weight goals.

Core Formula

Mifflin-St Jeor BMR
TDEE = BMR × Activity Factor

Performance note

Results are mathematical estimates for education, training and performance planning. Actual energy requirements can vary because of body composition, training volume, metabolism, occupation, health status and other individual factors.

Know your daily energy needs.

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