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Approximate · Growth-aware cautions

TDEE Calculator for Teens

Teen bodies are growing. Adult TDEE equations are only a rough starting point. This page gives an estimate with conservative defaults and clear warnings — it is not a prescription to diet.

~16
example age default
Fuel first
growth > deficit culture
Adult math
rough estimate only
Pro help
if cutting is considered

Your stats

Standard inputs first — the age adjustment is applied below.

Biological sex
yrs
lb
Height
ft
in
%

Activity reality check

Sports seasons swing burn a lot. Pick the current average week.

No change
Typical week

No extra adjustment.

Estimates are typically within ±10%. Track your weight for two weeks and adjust by 100–200 kcal.

The context

Why teen TDEE pages need warnings

Growth, puberty and sport schedules change energy needs quickly. Adult calculators can under- or over-shoot. Undereating in adolescence carries real risks for bones, hormones and performance.

Use this as education and a conversation starter with a parent, coach or clinician — not as a green light for aggressive fat-loss dieting.

Why the formula drifts

Priorities for teens

Performance and growth first.

01

Fuel training

Low energy availability hurts adaptation more than “extra abs” help.

02

Strength skill

Learn movement quality; avoid extreme deficits.

03

Regular meals

Skipping lunch to “save calories” often backfires at night.

04

Sleep

Teens often need more sleep than they get — it is part of recovery.

05

Body-image pressure

If tracking increases anxiety, stop and get support.

06

Seasonal load

Recalculate when sport seasons change.

Method

How this calculator gets to your number

Same Mifflin-St Jeor (or Katch-McArdle) engine as the homepage — with one extra step for this use case.

Run it with my numbers
  1. 1

    Resting burn (BMR)

    Mifflin-St Jeor from age, sex, height and weight. Enter body fat and we switch to Katch-McArdle for leaner or muscular bodies.

  2. 2

    Activity multiplier

    Match the whole week — not your hardest training day. A one-tier mistake usually adds or subtracts 200–400 kcal.

  3. 3

    Activity reality check

    A small, transparent adjustment for this page’s audience. We keep factors conservative so you can verify with a two-week weight average.

Pick a direction

Healthy uses of the number

We intentionally de-emphasize cutting.

Near TDEE

Eat enough to train

— —kcal / day

Support school, sport and growth. Watch energy, mood and menstrual health where relevant.

Get my number
Small + only if needed

Young lifter surplus

— —kcal / day

If a clinician/coach agrees, a small surplus can support hypertrophy — never crash diets.

Get my number
Not recommended here

Avoid aggressive cuts

— —kcal / day

Fat-loss phases for teens need professional oversight. This tool will not prescribe deep deficits.

Get my number

Highest return first

Better than hacking calories

Basics win.

  1. #1

    Three meals + optional snack

    Consistency beats perfect macros.

  2. #2

    Protein at each meal

    Supports growth and training without obsession.

  3. #3

    Hydration at practice

    Performance drops before the scale moves.

  4. #4

    Ask for help early

    Coaches, parents, dietitians — especially if restricting.

FAQ

Questions about TDEE teens

Short, direct answers. If yours is missing, ask and we will add it.

Ask a question

Only roughly. Adult equations are not designed for growing teens. Treat results as educational estimates.

Keep going

Related calculators & guides

Back to the main TDEE calculator

Main TDEE calculator

Homepage tool — Mifflin-St Jeor with optional body fat.

Main TDEE calculator

Adult homepage calculator.

TDEE for athletes

High training-load guidance.

TDEE blog

Guides on activity and tracking.

Two minutes

Get your age-adjusted number now.

Calculate adjusted TDEE