Understanding Your Nordic Diet Needs
The Nordic Diet Calculator helps estimate your daily caloric needs based on your body parameters and activity level. Using these insights, you can align your eating habits with the Nordic Diet—an eating pattern rooted in whole foods, local produce, and sustainable eating practices.
How the Calculator Works
This calculator uses your gender, age, weight, height, and activity level to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). The calculation is based on the Mifflin-St Jeor formula, one of the most accurate methods used by nutritionists today.
Once your TDEE is known, you can use the result to guide your daily intake and apply the principles of the Nordic Diet effectively.
What is the Nordic Diet?
The Nordic Diet emphasizes locally available foods traditionally eaten in Nordic countries such as Denmark, Norway, Sweden, Finland, and Iceland. It includes high amounts of vegetables, whole grains, legumes, berries, fish, and healthy fats like canola oil, while limiting processed foods and red meats.
Recommended Food Distribution
- Whole Grains (25–30%): Rye, barley, oats, and whole wheat.
- Root Vegetables (20–25%): Carrots, beets, potatoes, and parsnips.
- Fish and Seafood (15–20%): Salmon, herring, and cod are staples.
- Legumes and Beans (10–15%): Lentils, peas, and fava beans.
- Berries and Fruits (10–15%): Blueberries, lingonberries, apples, and pears.
- Healthy Fats (5–10%): Canola oil, nuts, flaxseeds, and rapeseed oil.
How to Use Your Results
The calculated caloric need represents the estimated amount your body needs to maintain its current weight. You can adjust your intake based on your goal:
- To lose weight: Subtract 300–500 kcal/day
- To gain weight: Add 300–500 kcal/day
- To maintain weight: Match the calculated TDEE
Once you know your daily target, you can start planning meals based on Nordic principles using the food ratio guidance provided above. Try to emphasize seasonal and locally available produce for the most authentic results.
Conclusion
The Nordic Diet is more than a weight management plan—it's a sustainable, heart-healthy, and environmentally conscious lifestyle. By understanding your energy needs and aligning them with the diet's food choices, you can optimize your nutrition and long-term wellness.