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UK TDEE CALCULATOR
Your Calorie Plan
Enter your details to find out your calorie requirements, tailored to your goal. The calculator will work out your BMR and take your level of physical activity into account.
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What is TDEE and why is it so important?
TDEE, or total daily energy expenditure, is the total amount of energy your body uses over a 24-hour period. Understanding this figure is the only way to stop „guessing” when you’re starting a diet. The calculator’s result takes four main components into account:
1. BMR (Basal Metabolic Rate):
The energy required to sustain vital functions (breathing, heart function, brain function) at rest.
2. TEF (Thermic Effect of Food):
The energy expended on digesting and absorbing food.
3. NEAT (Non-Exercise Activity Thermogenesis):
Energy expended on everyday activities (walking to work, cleaning, fidgeting).
4. EAT (Exercise Activity Thermogenesis): Energy burned during deliberate exercise.
Energy burned during a focused workout.
How does our calculator work, and how should I interpret the result?
At Well Fitness, we rely on proven science. Our calculator uses the Mifflin-St Jeor equation – one of the most commonly recommended equations for estimating BMR in adults. Once you’ve entered your details (age, weight, height, gender) and specified your goal, the calculator will automatically adjust the results:
- Reduction: The calculator subtracts 300–500 kcal, creating a safe calorie deficit that allows the body to draw energy from its fat reserves.
- Maintenance: The calculator shows your „zero-calorie” level – the amount of energy needed to maintain your weight.
- Body composition: The calculator adds 300–400 kcal, providing the energy surplus needed for effective recovery and muscle growth.
next step
Have you got your result yet? Take the next step!
Theory alone is just the start. At Well Fitness, we know that diet is only half the battle – the rest happens in the gym.
- Do you want to get the best possible results? Take a look at our range of personal trainers, who will help you put your nutrition plan into practice and ensure you’re using the correct exercise technique.
- Ready to get started? Choose your season ticket and join the Well Fitness community to work towards your goals in a professional environment.
Important information for your safety:
Our calculator provides estimates only. The result is a mathematical forecast, not a medical diagnosis. Your body is a complex system influenced by factors such as body composition, hormonal balance and dietary history. The content on this website is for information and educational purposes only. Well Fitness accepts no liability for decisions made on the basis of the calculator’s estimates. If you are planning radical changes to your diet, always consult a qualified dietitian or doctor.
faq
Frequently asked questions
No. It’s a mathematical model based on statistical averages. The real test is your body – if, after 2–3 weeks, your weight isn’t changing in line with your goal, adjust your calorie intake by 100–200 kcal.
It isn’t essential, but being aware of the calorie content of foods during the first few weeks will help you develop healthy habits and an intuitive sense of portion sizes.
It is worth recalculating your requirements when your body weight changes by around 2–3 kg or when you make a significant change to your level of physical activity.
No online calculator can predict your individual genetic makeup or state of health. That is why it is so important to monitor the results in the mirror and on the scales over the long term.