Tdee Calculator Uk Calorie Deficit

TDEE Calculation Formula:

\[ TDEE = BMR \times Activity\ Multiplier \] \[ BMR\ (Men) = 10 \times weight\ (kg) + 6.25 \times height\ (cm) - 5 \times age\ (years) + 5 \] \[ BMR\ (Women) = 10 \times weight\ (kg) + 6.25 \times height\ (cm) - 5 \times age\ (years) - 161 \] \[ Calorie\ Deficit = TDEE - 500 \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calorie Deficit (TDEE - 500):

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1. What Is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. Understanding your TDEE is essential for effective weight management.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation to calculate BMR:

\[ BMR\ (Men) = 10 \times weight\ (kg) + 6.25 \times height\ (cm) - 5 \times age\ (years) + 5 \] \[ BMR\ (Women) = 10 \times weight\ (kg) + 6.25 \times height\ (cm) - 5 \times age\ (years) - 161 \] \[ TDEE = BMR \times Activity\ Multiplier \] \[ Calorie\ Deficit = TDEE - 500 \]

Activity Multipliers:

Sedentary (little or no exercise): 1.2
Light (exercise 1-3 days/week): 1.375
Moderate (exercise 3-5 days/week): 1.55
Active (exercise 6-7 days/week): 1.725
Very Active (hard exercise daily): 1.9

3. Importance Of Calorie Deficit

Details: A calorie deficit of approximately 500 calories per day is generally recommended for safe and sustainable weight loss of about 0.5kg per week. This approach helps maintain muscle mass while primarily losing fat.

4. Using The Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender and activity level. For accurate results, use your current measurements and be honest about your activity level.

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: Is a 500-calorie deficit appropriate for everyone?
A: While 500 calories is a general guideline, individual needs may vary. Those with lower TDEE may need a smaller deficit. Consult a healthcare professional for personalized advice.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (more than 5kg) as your BMR changes with your weight.

Q4: Can I create a larger deficit for faster weight loss?
A: Deficits larger than 1000 calories daily are not generally recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.

Q5: Should I eat back exercise calories?
A: The activity multiplier already accounts for your regular exercise. Only consider eating back additional calories if you perform unusual or extreme exercise beyond your normal routine.