TrueBurn › TDEE Calculator
Free TDEE Calculator
Enter your details once and see all your numbers — TDEE, BMR, BMI, body fat, protein, macros, and calorie targets. Every result shows the exact formula, and the same inputs always give the same answer. No sign-up.
Your details
Add body-fat measurements (optional)
US Navy method — measured with a tape. Enables body-fat %, lean mass, and the Katch/Cunningham formulas.
Sources: Mifflin–St Jeor (Am J Clin Nutr. 1990;51:241–247), Harris–Benedict (rev. 1984), Katch–McArdle / Cunningham (1980), US Navy body fat (1984), BMI per WHO/CDC, activity factors per FAO/WHO/UNU & US National Academies. Estimates for education, not medical advice.
These are your numbers today.
They change as you do — and a formula is only an estimate. TrueBurn for iPhone saves your numbers, rechecks them weekly, and measures your real TDEE from your weight + calories in Apple Health, so your targets stay right instead of going stale.
Download on the App StoreLaunching soon on iPhone (iOS 16+). Android coming soon.
How the TDEE calculation works
How is TDEE calculated?
TDEE = your BMR × an activity factor (1.2 sedentary → 1.9 athlete). BMR uses Mifflin–St Jeor by default; you can switch formulas above. The full equation is shown with your result.
Which activity level should I choose?
Sedentary = little/no exercise; Light = 1–3 days/week; Moderate = 3–5; Very active = 6–7; Athlete = hard training or a physical job. Most people overestimate — when unsure, pick one lower.
How many calories to lose or gain?
~7,700 kcal ≈ 1 kg of fat (~3,500 kcal/lb). A 500 kcal daily deficit loses ~0.5 kg (1 lb)/week; a surplus gains about the same. The targets table above lists −500/−250/maintain/+250/+500 for you.
Is this calculator accurate?
It uses published equations in canonical metric units, so a given input always gives the same, correct answer — no unit bugs. But a formula estimates an average person. For your real number, the TrueBurn iPhone app measures your actual metabolism from your Apple Health trend.