Best TDEE Calculator NHS UK

TDEE Equation:

\[ TDEE = (655.1 + 9.563 \times weight + 1.850 \times height - 4.676 \times age) \times activity factor \]

Weight:

Height:

Age:

years

Activity Factor:

Total Daily Energy Expenditure (TDEE):

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1. What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basal metabolic rate (BMR) and calories burned through physical activity. It's essential for weight management and nutritional planning.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for women:

\[ TDEE = (655.1 + 9.563 \times weight + 1.850 \times height - 4.676 \times age) \times activity factor \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( activity factor \) — Multiplier based on physical activity level

Explanation: The equation calculates your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor to estimate your total daily calorie needs.

3. Importance of TDEE Calculation

Details: Knowing your TDEE is crucial for effective weight management. To lose weight, consume fewer calories than your TDEE; to gain weight, consume more. NHS UK recommends gradual weight changes of 0.5-1kg per week for sustainable results.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level based on your typical weekly exercise routine. Use accurate measurements for best results.

5. Frequently Asked Questions (FAQ)

Q1: What activity factor should I choose?
A: Choose based on your typical weekly activity: Sedentary (office job, little exercise), Lightly active (light exercise 1-3 days), Moderately active (moderate exercise 3-5 days), Very active (hard exercise 6-7 days), or Extra active (athlete/physical job).

Q2: Is this calculator suitable for men?
A: This specific equation is designed for women. Men should use the male version: TDEE = (66.5 + 13.75 × weight + 5.003 × height - 6.755 × age) × activity factor.

Q3: How accurate is the TDEE calculation?
A: The Mifflin-St Jeor equation is considered one of the most accurate for estimating BMR. However, individual variations may occur due to metabolism, body composition, and other factors.

Q4: Should I eat exactly at my TDEE?
A: For weight maintenance, yes. For weight loss, NHS recommends creating a deficit of 500-600 calories per day. For weight gain, add 300-500 calories daily.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks if your weight changes significantly, or if your activity level changes substantially.