Medical Disclaimer

The TDEE and Body Fat Calculator is designed for informational purposes only and is not intended to provide medical advice. This calculator provides estimates based on general formulas and may not be suitable for everyone. Individual caloric needs and body composition can vary significantly based on numerous factors including medical conditions, medications, and individual metabolism.

Please consult with a qualified healthcare provider or registered dietitian before:

Starting any diet or exercise program
Making significant changes to your daily caloric intake
Using these calculations for medical purposes

By using this calculator, you acknowledge that you understand and agree to these terms.

TDEE & Body Fat Calculator

Gender:

Male Female

Age:

Weight:

kg lbs

Height:

cm in

Activity Level:

Body Fat Method:

Navy (Tape Measure) Skinfold (Calipers)

Tape Measurements

How to Take Measurements:

For accurate results, take all measurements while standing straight with a flexible measuring tape. Measurements should be taken first thing in the morning before eating or drinking.

Neck:

Measure around the middle of your neck, at the height of your Adam's apple. Keep the tape measure level and don't pull too tight.

Waist:

Measure around your bare stomach at the level of your belly button (naval). Keep the tape level and breathe normally.

Hip:

Measure around the widest part of your hips, approximately 8 inches below your waist. Include the fullest part of your buttocks.

Skinfold Measurements

How to Take Skinfold Measurements:

For accurate results, take each measurement 3 times and use the average. Use the calipers to pinch and measure the skinfold thickness (not total circumference).

Take all measurements on the right side of the body. Wait 2 seconds after applying the calipers before reading the measurement.

Chest/Pectoral:

Men: Measure diagonally halfway between the nipple and the armpit.

Women: Measure one-third of the way between the nipple and the anterior axillary fold.

Abdomen:

Measure horizontally 2cm to the right of the navel (belly button).

Thigh:

Measure vertically at the midline of the front of the thigh, halfway between the hip and knee joint.

Results

Maintenance: {{ tdee }} Calories/day

Estimated Body Fat: {{ bodyFat }}%

Method: Navy (Circumference)

Method: Jackson/Pollock 3-Site Skinfold

Category: {{ bodyFatCategory }}

Cutting

Slow (0.5 lb/week): {{ tdee - 250 }} Calories/day
Moderate (1 lb/week): {{ tdee - 500 }} Calories/day
Fast (2 lb/week): {{ tdee - 1000 }} Calories/day

Bulking

Slow (0.5 lb/week): {{ tdee + 250 }} Calories/day
Moderate (1 lb/week): {{ tdee + 500 }} Calories/day
Fast (2 lb/week): {{ tdee + 1000 }} Calories/day

Calculating...