Best TDEE Calculator UK to Lose Weight

TDEE Calculation Formula:

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

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calories for Weight Loss (500 deficit):

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1. What is TDEE and Weight Loss Calculation?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. For weight loss, creating a calorie deficit (typically 500 calories below TDEE) is recommended for sustainable weight loss of about 0.5kg per week.

2. How Does the Calculator Work?

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

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

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( s \) — +5 for males, -161 for females
\( activity\ multiplier \) — Based on activity level (1.2-1.9)

Explanation: The equation calculates your basal metabolic rate, then adjusts for activity level to determine total daily energy needs, and finally subtracts 500 calories for weight loss.

3. Importance of TDEE Calculation for Weight Loss

Details: Accurate TDEE calculation is crucial for effective weight management. Creating a moderate calorie deficit ensures sustainable weight loss while maintaining muscle mass and energy levels.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. Use accurate measurements for best results. The 500-calorie deficit is a general recommendation - individual needs may vary.

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 for the general population and is widely used in clinical settings.

Q2: How accurate is the TDEE calculation?
A: While the calculation provides a good estimate, individual variations in metabolism, body composition, and other factors mean actual TDEE may differ by ±10-15%.

Q3: Is a 500-calorie deficit appropriate for everyone?
A: A 500-calorie deficit is a general guideline. Those with lower TDEE may need a smaller deficit, while others may tolerate larger deficits. Consult a healthcare professional for personalized advice.

Q4: Should I adjust my calorie intake over time?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 4-6 weeks or after significant weight changes.

Q5: What if I'm not losing weight with this calculation?
A: Metabolic adaptation, inaccurate tracking, or medical conditions can affect weight loss. Consider consulting a dietitian or doctor for personalized guidance.