TDEE and calorie deficit calculator
See how many calories you really burn each day, worked out from your steps and workouts instead of a vague activity level. Then plan a deficit you can keep.
Your daily burn
Fill in About you to see how many calories you burn in a day.
0 kcal
About you
Sex
The formula needs it: at the same size, male and female bodies burn slightly different amounts at rest.
years
Weight
kg
st
lb
Height
cm
ft
in
%
Only if you know it from a decent scan or caliper test. It switches to a formula based on lean mass.
Your activity
Use the 7- or 30-day average from your phone's Health app. Step counts are reliable; the calorie numbers watches show usually run high.
Workouts
What if…
Shown as the body-fat equivalent at 7,700 kcal per kg (3,500 per lb).
Goal
kg
st
lb
Your data
Saved only in this browser. Export a backup file to keep it safe or move it to another device.