Ages 13-19

TDEE Calculator for Teens

Teenagers have higher calorie needs than adults due to active growth and development. This calculator estimates TDEE for teens aged 13-19 using the Mifflin-St Jeor equation, adjusted for the higher energy demands of puberty and physical development.

Growth-adjusted estimates · Mifflin-St Jeor equation · Informational only
Important health notice This calculator is for informational purposes only. Teenagers should not pursue calorie restriction without guidance from a doctor or registered dietitian. Adequate nutrition is essential for healthy growth and development.
No signup required Growth-adjusted estimates Instant results
Your gender
Your height
Your weight
Your daily calorie estimate
Maintenance (TDEE)
—
kcal / day
Calories to maintain current weight
Active Teen
—
kcal / day
+200 kcal for sports & training days
Growth Support
—
kcal / day
+400 kcal for active growth phases
Your BMR — Calories burned at complete rest
Calculated using the Mifflin-St Jeor equation
These estimates are for informational purposes only and are not medical advice. Teenagers should not restrict calories without medical supervision. Consult a doctor or registered dietitian for personalised guidance.
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Why Teens Have Higher Calorie Needs

During puberty and adolescence, the body undergoes rapid physical change. Bone density increases, muscle mass develops, and organ systems mature - all of which require significant energy. This is why teenagers have higher calorie needs per kilogram of bodyweight than most adults.

The Mifflin-St Jeor equation used here calculates BMR from height, weight, age, and sex - then multiplies by an activity factor to estimate TDEE. While originally validated in adults, it provides a reasonable starting estimate for teenagers when used carefully.

Male BMR = (10 x kg) + (6.25 x cm) - (5 x age) + 5
Female BMR = (10 x kg) + (6.25 x cm) - (5 x age) - 161
TDEE = BMR x activity multiplier

Teen Athlete Calorie Needs

Teenage athletes have exceptionally high energy needs - combining the demands of growth with intense physical training. Under-fuelling is common and harmful, leading to fatigue, impaired development, reduced performance, and increased injury risk.

A teenage athlete training daily may need 3,000-3,500+ kcal per day. This should come from whole foods with adequate carbohydrates for fuel, protein for muscle repair, and healthy fats for hormonal health.

Example - 16-year-old male, 70 kg, very active (school sports + gym):

BMR = approx. 1,750 kcal

TDEE = 1,750 x 1.725 = approx. 3,019 kcal/day

This is just to maintain weight - growth may require more.

Your Personalised Teen TDEE

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Frequently Asked Questions

How many calories does a teenager need per day?+
Teenage calorie needs vary significantly by age, sex, and activity. Active teenage boys typically need 2,600-3,200 kcal per day. Active teenage girls need 2,000-2,400 kcal per day. These are significantly higher than adult needs due to the energy demands of growth, development, and typically high activity levels.
Should teenagers count calories?+
Most teenagers do not need to count calories. Focus on eating whole foods, not skipping meals, and getting enough protein, carbs, and fats. Calorie counting can be harmful for teenagers and may contribute to disordered eating patterns. Consult a doctor or dietitian before any teenager considers restricting food.
Why do teenage boys need more calories than girls?+
Teenage boys typically have more muscle mass and higher testosterone levels which increase BMR. Boys also tend to be taller and heavier, and the Mifflin-St Jeor equation accounts for both of these factors, resulting in higher calorie estimates for males at the same height and weight.
Is it safe for a teenager to lose weight?+
Weight loss for teenagers should only happen under medical supervision. Growing bodies need adequate nutrition. If a teenager is concerned about their weight, the first step is always to consult a doctor or paediatric dietitian - not to start a diet from an online calculator.
How does physical activity affect a teenager's TDEE?+
Very active teenagers - those playing team sports, doing competitive athletics, or training daily - can have TDEEs 50-80% higher than sedentary peers. A teenage athlete may need 3,500+ kcal per day. Under-eating as a teen athlete causes fatigue, slower growth, poor performance, and injury risk.