Free Calorie Calculatorfor UK Users
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. NHS-aligned guidelines with UK-friendly units.
Basic Information
Let us get to know you better
Why Use Our Calculator?
Built specifically for UK users with NHS guidelines in mind.
UK Units Support
Enter weight in Stones & Pounds or Metric.
NHS Aligned
Uses NHS recommended 600 kcal deficit.
Multiple Formulas
Mifflin-St Jeor, Harris-Benedict, Katch-McArdle.
Accurate Results
Precise BMR and TDEE calculations.
Zigzag Cycling
Alternate calorie days for better adherence.
100% Free
No sign-up or hidden fees.
How It Works
Three simple steps to your personalized calorie plan.
Enter Your Details
Age, gender, height, and weight
Select Activity Level
From sedentary to very active
Get Your Results
BMR, TDEE, and calorie targets
Common Food Calories
Quick reference for everyday foods.
Apple
52
kcal / 100g
Banana
89
kcal / 100g
Chicken Breast
165
kcal / 100g
White Rice
130
kcal / 100g
Egg (large)
78
kcal / 1 egg
Salmon
208
kcal / 100g
Broccoli
34
kcal / 100g
Whole Milk
61
kcal / 100ml
Calories Burned by Exercise
Estimated calories burned per hour (70kg person).
Frequently Asked Questions
BMR Formulas Explained
Mifflin-St Jeor (Recommended)
Most accurate for modern populations.
Men: (10 × weight) + (6.25 × height) - (5 × age) + 5Harris-Benedict
Classic formula, revised in 1984.
Men: 88.362 + (13.397 × weight) + (4.799 × height) - (5.677 × age)Katch-McArdle
Uses lean body mass, requires body fat %.
BMR = 370 + (21.6 × lean body mass in kg)NHS Healthy Eating Tips
- ✓Aim for 0.5-1kg weight loss per week
- ✓Eat at least 5 portions of fruit and vegetables daily
- ✓Base meals on starchy carbohydrates
- ✓Include some dairy or dairy alternatives
- ✓Eat beans, pulses, fish, eggs, meat and other protein
- ✓Choose unsaturated oils and spreads
- ✓Drink 6-8 glasses of water daily
Source: NHS Eatwell Guide
Ready to Calculate Your Calories?
Get your personalized daily calorie target in seconds. Free, no sign-up required.
Calculate Now