Does MyFitnessPal Have a TDEE Calculator? The Answer Explained

January 4, 2026 •

4 min read

According to a 2019 report by the MyFitnessPal team, the app has over 200 million users, many of whom rely on it to track their caloric intake and manage weight. This large user base often has questions about the accuracy of its calorie goal-setting features, particularly concerning Total Daily Energy Expenditure (TDEE).

Quick Summary

MyFitnessPal does not have a dedicated TDEE calculator but instead estimates a daily calorie goal based on your profile inputs and weight goals, adjusting for activity levels. This provides a practical, automated starting point for tracking calories without requiring users to find their own TDEE from external sources.

Key Points

No dedicated TDEE calculator: MyFitnessPal does not have a labeled TDEE tool; it uses an integrated process to estimate your daily calorie needs.
Automatic calculation: The app estimates your calorie target based on BMR, activity level, and weight goals, all entered during setup.
BMR foundation: The calculation uses an accurate formula like Mifflin-St Jeor to determine your Basal Metabolic Rate (BMR).
Manual adjustment is possible: You can manually override the app's calorie goals with a more precise TDEE calculated from an external source.
Accuracy through tracking: The most effective method is to use the app's estimate as a starting point and refine your calories based on your actual weight changes over time.

MyFitnessPal's Approach to Calorie Calculation

While users often search specifically for a TDEE calculator within MyFitnessPal, the app does not feature a tool explicitly labeled as such. Instead, it uses an internal process to calculate your calorie needs, which is a form of TDEE calculation. The app starts by determining your Basal Metabolic Rate (BMR) using an industry-standard formula, and then multiplies that by an activity level you select during setup. This estimation is then further modified based on your specific weight loss, gain, or maintenance goals.

How MyFitnessPal Estimates Your Daily Calorie Goal

The process begins when you first sign up and create your profile. You provide personal data such as your age, gender, height, current weight, and weekly weight loss or gain goal. You also choose an activity level from a range of options, such as 'Not Very Active', 'Lightly Active', and 'Very Active'.

Based on this information, MyFitnessPal follows a two-step process:

BMR Calculation: The app uses an equation like the Mifflin-St Jeor formula, considered among the most accurate, to estimate your Basal Metabolic Rate. The BMR is the number of calories your body burns at rest to perform basic bodily functions.
Activity Multiplier: This BMR is then multiplied by a factor corresponding to the activity level you selected. This creates an initial estimate of your Total Daily Energy Expenditure (TDEE).

After calculating your TDEE, MyFitnessPal adjusts your final daily calorie target based on your weight goals. For instance, to lose one pound per week, it will set your calorie goal at approximately 500 calories below your estimated TDEE.

Limitations of In-App Calculation and External Tools

While convenient, MyFitnessPal's automated calculation has some limitations that experienced users or those with specific fitness goals should consider. Many dedicated TDEE calculators available online offer more granular detail and customization.

How External TDEE Calculators Offer More Precision

External calculators often allow for more specific inputs, such as your body fat percentage, which can provide a more accurate BMR, particularly for lean or athletic individuals. They also frequently offer more options for activity levels beyond the basic tiers found in most apps. This level of detail can be crucial for fine-tuning calorie intake for optimal performance or body composition changes.

Comparison of Calorie Calculation Methods


Feature	MyFitnessPal In-App Calculation	Dedicated Online TDEE Calculator
Convenience	Highly convenient, automatic upon setup.	Requires extra steps to find and use.
Customization	Limited to basic activity levels. Premium offers some adjustments.	Highly customizable, often allowing for body fat percentage and more precise activity factors.
Activity Factor	Uses broad, pre-set categories (e.g., 'Lightly Active').	Provides more granular options and sometimes explains the factors in detail.
Underlying Formula	Uses a proven formula like Mifflin-St Jeor.	May offer multiple formula options (e.g., Mifflin-St Jeor, Katch-McArdle).
Real-time Adjustments	Adjusts daily calorie goals based on logged exercise.	Static result, requires manual adjustments in your logging app.
Data Integration	Seamlessly integrated with logged food and exercise.	Requires manual entry of the TDEE result into MyFitnessPal for the most accurate tracking.

Finding a More Accurate TDEE Manually

For those who find MyFitnessPal's estimate inaccurate, calculating your TDEE manually can provide a better starting point. This involves using a manual calculation and then adjusting your MyFitnessPal goals accordingly. This is particularly useful if your results are not aligning with your weight goals after several weeks of consistent tracking.

Steps to Manually Calculate Your TDEE

Find Your BMR: Use the Mifflin-St Jeor equation for a reliable estimate:
- Men: $$(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) + 5$$
- Women: $$(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) - 161$$
Choose an Activity Multiplier: Be honest and realistic about your activity level:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly Active (light exercise 1-3 days/week): BMR x 1.375
- Moderately Active (moderate exercise 3-5 days/week): BMR x 1.55
- Very Active (hard exercise 6-7 days/week): BMR x 1.725
- Extra Active (very hard daily exercise): BMR x 1.9
Calculate Your Estimated TDEE: Multiply your BMR by your chosen activity multiplier.
Set Custom Goals in MyFitnessPal: In the app settings, you can manually override the default calorie goal. Navigate to More > Goals > Calorie, Carbs, Protein, and Fat Goals and enter the new custom calorie target.

Adjusting Based on Your Progress

No formula can be perfectly accurate for everyone. After setting your custom goal, track your weight over several weeks. If you are not seeing the expected progress, make minor adjustments to your daily calorie target. This iterative process of tracking and adjustment is the most reliable way to find your true TDEE and manage your weight effectively. For example, if you are losing weight faster than intended, increase your daily calories slightly; if slower, decrease them.

Conclusion

While MyFitnessPal does not provide a standalone TDEE calculator, it automatically performs a similar calculation behind the scenes to establish your daily calorie targets. This integrated approach, based on BMR and activity level, is convenient for most users and provides a solid starting point for managing weight. For those seeking more precision, external TDEE calculators or a manual calculation using proven formulas can offer a more customized estimate. Ultimately, using MyFitnessPal's automated system as a foundation and making personalized adjustments based on consistent tracking is the most effective strategy for achieving your health goals.

Note: For highly specific dietary advice, such as a plan from a doctor or nutritionist, always defer to their recommendations. The MyFitnessPal Premium service also offers more advanced customization options for those with very precise nutritional needs.

Frequently Asked Questions

MyFitnessPal uses your profile data (age, gender, height, weight), your selected activity level, and your weekly weight goal to estimate your daily caloric needs. It first calculates your Basal Metabolic Rate (BMR) and then applies an activity multiplier to determine a target.

Yes, you can. After calculating your TDEE with an external tool, you can go into the app's settings and manually adjust your calorie goals to match your more precise number. This can be done under the 'Goals' section.

While it uses a reliable formula like Mifflin-St Jeor, the calculation is an estimate based on averages. Real-world results may vary due to individual metabolism and potential overestimation of activity levels. Continuous tracking and minor adjustments are key to finding your personal, accurate number.

You can improve accuracy by being realistic with your initial activity level selection and by consistently tracking your intake and weight. If you're not seeing the expected progress, you can make small manual adjustments to your daily calorie target.

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn from all other daily activities, including exercise and digestion.

MyFitnessPal's standard setup assumes a certain level of activity. When you log additional exercise, the app will increase your calorie budget for that day, allowing you to eat more and still stay within your net calorie goal.

Differences can arise from the specific formulas used, how activity levels are categorized, and whether an external calculator takes additional factors like body fat percentage into account. MyFitnessPal's goal also includes adjustments for your specific weight goal.