Best TDEE Calculator to Lose Weight NHS

Mifflin-St Jeor Equation (BMR):

\[ BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + s \]

Where \( s = +5 \) for males, \( s = -161 \) for females

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calories for Weight Loss (TDEE - 500):

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1. What is TDEE and Weight Loss?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. To lose weight effectively and sustainably, the NHS recommends creating a calorie deficit of approximately 500 calories per day from your TDEE.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR), then applies an activity multiplier to calculate TDEE:

\[ BMR = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) + s \] \[ TDEE = BMR \times \text{activity multiplier} \] \[ \text{Weight Loss Calories} = TDEE - 500 \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( s \) — +5 for males, -161 for females
Activity multiplier — Sedentary: 1.2, Light: 1.375, Moderate: 1.55, Active: 1.725, Very Active: 1.9

3. Importance of TDEE Calculation for Weight Loss

Details: Accurate TDEE calculation is crucial for creating a sustainable calorie deficit. A 500-calorie daily deficit typically results in about 0.5kg (1lb) of weight loss per week, which is considered safe and sustainable by the NHS.

4. Using the Calculator

Tips: Enter your current weight in kg, height in cm, age in years, select your gender, and choose your activity level based on your typical weekly exercise routine. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor equation?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas and is recommended by many health organizations including the NHS for weight management calculations.

Q2: How accurate is the activity multiplier?
A: Activity multipliers provide estimates. Individual variations exist, so monitor your weight loss progress and adjust accordingly.

Q3: Is a 500-calorie deficit appropriate for everyone?
A: While generally safe for most adults, individuals with specific health conditions or very low TDEE should consult healthcare professionals for personalized advice.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR decreases with weight loss.

Q5: Should I eat back exercise calories?
A: The activity multiplier already accounts for your exercise routine. The calculated weight loss calories include your total daily energy needs minus the 500-calorie deficit.