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Calculating TDEE - How many calories do you burn?

Our accurate TDEE calculator will work out your Total Daily Energy Expenditure. That's how many calories you burn every day. Atlas will display your Body Mass Index (BMI), Maximum Muscular Potential (MMP), Body Composition (Lean Mass VS Fat Mass), plus lots more useful data. Atlas, our intelligent health and fitness assistant, on top of calculating your TDEE, can also help you with your personal goals, whether you want to lose fat, gain muscle, or maintain your weight.

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Accurate TDEE Calculator

Our TDEE Calculator is designed to help you work out how many calories you burn every day. TDEE stands for Today Daily Energy Expenditure which is your BMR (or Basal Metabolic Rate) multiplied by your activity level. There are 5 levels of daily activity and 5 levels of exercise you can select which can accurately calculate within a margin of error how many calories you burn on an average day. TDEE Calculations are the backbone of fat loss, muscle gain, and weight maintenance - ensure you are accurately calulating TDEE with our free TDEE Calculator.

Atlas Says: When trying to lose weight/lose fat or bulk up/gain muscle you should use this TDEE Calculator regularly to maintain an accurate estimate of your daily calorie needs. As your weight increases or decreases, so too will the number of calories you need.

How is this different from BMR?

BMR (Basal Metabolic Rate) is the minimum amount of calories your body needs to stay alive at rest, whereas TDEE (Total Daily Energy Expenditure) is the amount of energy you burn doing your normal daily activities, including walking, working, and exercising. Your TDEE is, therefore, your BMR + activity.

Atlas Says: BMR essentially just shows how many calories your body needs to be alive as if you were in a coma. TDEE is your total number of calories required in a 24 hour period. Try our BMR Calculator to discover your Basal Metabolic Rate.

How do you work out activity levels?

This tool breaks down activity levels into 2 parts: your job and your exercise. Each has 5 levels and when used together it can give you an accurate daily activity level. With exercise activity level from no exercising to exercising twice a day and job activity levels from a sedentary such as a desk job to extremely active like a farmer, you'll be able to find a combination that suits your needs.

Atlas Says: A fitness tracker will help you track more accurately how many calories you burn every day.

What formulas do you use to work out TDEE?

There are two formula's we use in this Total Daily Energy Expenditure Calculator, they are: Mifflin-St Jeor and Katch-McArdle. If you include body fat percentage then the calculator uses the accurate Katch-McArdle formula. However, if you do not add your body fat percentage, then the calculator falls back to using the Mifflin-St Jeor formula (which is still very accurate).

Mifflin-St Jeor Formula

Male = ( ( 10 x Weight in KGs ) + ( 6.25 x Height in CMs ) - ( 5 x Age ) + 5 ) x Activity Level
Female = ( ( 10 x Weight in KGs ) + ( 6.25 x Height in CMs ) - ( 5 x Age ) - 161 ) x Activity Level

Katch-McArdle Formula

Male & Female = ( 370 + ( 21.6 x ( Weight in KGs - (Body Fat % x Weight in KGs) ) ) ) x Activity Level

Atlas Says: These formulas give an estimation of the number of calories you burn every day. It's best to say that there is a margin of error of 10%, so regularly check and tweak to provide better results.

How do you calculate goals?

There are 3 goals available as part of this calculator. Lose fat, maintain, and gain muscle. Each option alters the calorie opt out. Maintain is your TDEE calories as is, lose fat is 80% of your TDEE calories, and gain muscle is 120%.

Atlas Says: A goal is a rough rule of thumb to help you understand how many calories you need to lose, maintain, or gain weight.

What else does this TDEE Calculator do?

This TDEE Calculator works out your TDEE (Total Daily Energy Expenditure) calories, BMR (Basal Metabolic Rate) calories, full calorie chart for all 25 activity level combinations, BMI (Body Mass Index) score, MMP (Maximum Muscular Potential) weight, and your Body Composition stats (Lean Mass VS Fat Mass).

Atlas Says: Our TDEE Calculator is free to use. If you find it useful, please share, like, and follow.

TDEE Calculations and why calculating TDEE is important

The single most important reason for calculating TDEE is to do with accurately estimating how many calories your body requires depending on your own personal body composition and daily activity levels.

Once you have this number, then you can use it as the backbone for your training and nutrition goals.

Calculating TDEE for fat loss. If you are trying to reduce the amount of body fat then you will require a deficit against your TDEE calculation. For the example of calculating TDEE for fat loss, if your TDEE is 2500 calories, then a 10% calorie deficit will mean that you need to roughly eat 2250 calories a day to ensure you are in caloric deficit. The 10% deficit used here is a manageable deficit, a deficit of between 10% to 20% is recommended for reducing body fat - too many calories will also mean muscle loss.

Calculating TDEE for muscle gain. Conversly if you are trying to gain muscle then you will require a calorie surplus against your TDEE calculation. For the example of calculating TDEE for muscle gain, if your TDEE is 2500 calories, then a 10% calorie surplus will mean that you need to roughly eat 2750 calories a day to ensure you are in caloric surplus. The 10% surplus used here is a manageable surplus, a surplus of between 10% to 20% is recommended for muscle gain - too many calories will also mean fat gain.

Please also note that these TDEE calcualtion examples are when combining nutrition with resistance and cardio training for maximum benefit.

Atlas Says: TDEE calulations are the backbone for fat loss, muscle gain, and weight maintenance. What is measured, can be improved.