TDEE Weight Loss Calculator NHS
Scientifically calculated calorie targets aligned with health guidelines
Male
Female
Required for BMR constant adjustment
Metabolic rate decreases slightly with age
Please enter a valid age (18-100)
Enter your weight in kilograms
Please enter a valid weight
Enter your height in centimeters
Please enter a valid height
Sedentary (Office job, little exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Physical job or training 2x/day)
Be realistic to ensure accurate results
Maintain Weight
Slow Weight Loss (-0.25 kg/week)
Standard Weight Loss (-0.5 kg/week)
Aggressive Weight Loss (-1.0 kg/week)
Slow Weight Gain (+0.25 kg/week)
Standard Weight Gain (+0.5 kg/week)
NHS recommends 0.5kg – 1kg loss per week
Recommended Daily Intake
2,250
kcal / day
Maintenance Calories (TDEE):
2,750 kcal
Basal Metabolic Rate (BMR):
1,850 kcal
Projected Weekly Change:
-0.5 kg
Formula Used: Mifflin-St Jeor Equation adjusted for activity factor and caloric deficit/surplus. This aligns with standard dietetic practices often referenced by NHS guidelines.
Macronutrient Breakdown (Standard Balanced Diet)
| Nutrient | Percentage | Grams/Day | Calories |
|---|---|---|---|
| Protein | 30% | 168g | 675 |
| Fats | 30% | 75g | 675 |
| Carbohydrates | 40% | 225g | 900 |
12-Week Weight Projection
This chart assumes linear weight change based on constant caloric adherence.
What is the TDEE Weight Loss Calculator NHS?
The tdee weight loss calculator nhs is a specialized tool designed to estimate the total number of calories you burn in a day, known as your Total Daily Energy Expenditure (TDEE). Unlike generic calorie counters, a calculator aligned with NHS and medical principles focuses on sustainable, long-term health rather than crash dieting.
Understanding your TDEE is critical because it establishes your "maintenance" baseline. To lose weight effectively, as recommended by NHS guidelines, you must create a calorie deficit relative to this number. This tdee weight loss calculator nhs tool helps individuals, patients, and fitness enthusiasts determine their precise caloric needs based on personal metrics like age, weight, height, and activity level.
Who should use this? Anyone looking to manage their weight scientifically. Whether you are following an NHS weight management plan or simply want to improve your health, knowing your TDEE is the first step toward nutritional control.
TDEE Weight Loss Calculator NHS Formula and Explanation
The core calculation behind most medical-grade TDEE estimations is the Mifflin-St Jeor Equation. This formula is widely considered the most accurate for estimating Basal Metabolic Rate (BMR) in clinical settings.
The process works in two steps:
- Calculate BMR: The energy your body needs just to exist at rest (breathing, circulation, cell production).
- Apply Activity Factor: Multiplies BMR by an index representing your daily physical movement.
Variable Explanations
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| Weight (W) | Current body mass | kg | 40 – 200+ |
| Height (H) | Vertical stature | cm | 140 – 210 |
| Age (A) | Years alive | years | 18 – 99 |
| Activity (PAL) | Physical Activity Level | Index | 1.2 – 1.9 |
Practical Examples of TDEE Calculations
Example 1: The Office Worker
Profile: Sarah is a 35-year-old female, 165cm tall, weighing 75kg. She works a desk job (Sedentary).
Goal: She wants to use the tdee weight loss calculator nhs method to lose weight safely.
- BMR Calculation: Approx 1,480 kcal/day.
- TDEE (Sedentary x 1.2): 1,776 kcal/day.
- Weight Loss Target: To lose 0.5kg/week (standard NHS advice), she subtracts 500 kcal.
- Result: Sarah should eat roughly 1,276 kcal/day.
Example 2: The Active Tradesman
Profile: Mark is a 42-year-old male, 180cm tall, weighing 95kg. He works in construction (Very Active).
Goal: Sustainable weight reduction.
- BMR Calculation: Approx 1,900 kcal/day.
- TDEE (Very Active x 1.725): 3,277 kcal/day.
- Weight Loss Target: A 500 kcal deficit.
- Result: Mark can eat roughly 2,777 kcal/day and still lose weight due to his high activity output.
How to Use This TDEE Weight Loss Calculator NHS Tool
- Enter Your Details: Input accurate gender, age, height, and weight. Accuracy here ensures the BMR calculation is precise.
- Select Activity Level: Be honest. Overestimating activity is the #1 reason for stalled weight loss. If unsure, choose the lower option.
- Choose Your Goal: Select "Standard Weight Loss (-0.5 kg/week)" for the most sustainable path often recommended by health professionals.
- Review Results: The calculator will display your TDEE and your target daily calories.
- Plan Your Macros: Use the generated table to understand how much protein, fats, and carbs fit into that calorie limit.
Key Factors That Affect TDEE Results
When using a tdee weight loss calculator nhs, it is vital to understand that the number is an estimate. Several physiological factors influence your true energy expenditure:
- Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. Two people of the same weight but different body compositions will have different TDEEs.
- Age: As we age, metabolic rate typically slows down (roughly 2-3% per decade after 20), reducing TDEE.
- NEAT (Non-Exercise Activity Thermogenesis): Fidgeting, standing, and general movement can vary wildly between individuals, affecting daily burn by up to 500 kcal.
- Hormonal Fluctuations: Thyroid function and other hormones can increase or decrease metabolic rate outside of standard formulas.
- Thermic Effect of Food (TEF): Eating protein requires more energy to digest than fats or carbs, slightly raising TDEE.
- Metabolic Adaptation: After long periods of dieting, the body may become more efficient, lowering TDEE further than predicted.
Frequently Asked Questions (FAQ)
1. How accurate is this tdee weight loss calculator nhs?
The Mifflin-St Jeor formula used here is considered the "gold standard" for non-clinical settings, with an accuracy rate within 10% for most individuals.
2. What is the minimum calorie intake recommended?
Generally, NHS and health guidelines suggest women should not drop below 1,200 kcal and men below 1,500 kcal without medical supervision to avoid nutritional deficiencies.
3. Should I eat back my exercise calories?
If you have set your activity level correctly in the calculator, you do not need to eat back exercise calories. They are already accounted for in the TDEE multiplier.
4. Why am I not losing weight on my TDEE target?
You may be underestimating your calorie intake (tracking errors) or overestimating your activity level. Try lowering your activity setting or tracking food more precisely.
5. Does TDEE change as I lose weight?
Yes. As you get lighter, your body requires less energy to move. You should recalculate your tdee weight loss calculator nhs results every 5-10kg of weight loss.
6. Can I lose more than 1kg per week?
While possible, losing more than 1kg per week is generally not recommended by the NHS unless under doctor supervision, as it risks muscle loss and gallstones.
7. How do I track my calories?
Use digital apps or a food diary. Consistency is more important than perfection.
8. What is the difference between BMR and TDEE?
BMR is what you burn in a coma. TDEE is BMR plus all your daily movement. TDEE is the number you should base your diet on.
Related Tools and Internal Resources
- BMI Calculator – Check if your weight is within the healthy range.
- BMR Calculator – Calculate your basal metabolic rate specifically.
- Macro Nutrient Calculator – Deep dive into protein, carb, and fat splits.
- Guide to Calorie Deficits – How to maintain a deficit without hunger.
- Ideal Weight Calculator – Find your target weight range.
- Activity Calorie Burn Chart – See how many calories specific sports burn.