How is this different from US calorie calculators?

This tool is specifically designed for the UK, offering input options for Stones & Pounds, defaulting to Metric, and utilizing NHS-recommended calorie deficits (600kcal) rather than generic US percentages.

How many calories should I eat to lose weight in the UK?

The NHS recommends a daily deficit of 600 calories for sustainable weight loss. For the average UK man, this is approx 1,900 kcal; for women, 1,400 kcal.

Which BMR formulas are included?

Mifflin–St Jeor (Default), Revised Harris–Benedict, and Katch–McArdle.

Calorie Calculator UK — Free NHS Aligned BMR & TDEE Tool 2024

Q: What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body burns at complete rest to maintain vital functions like breathing and circulation. It accounts for 60-75% of your daily calorie expenditure.

Q: What is TDEE (Total Daily Energy Expenditure)?

TDEE is your BMR plus all calories burned through daily activities, exercise, and digestion. It represents the total calories you burn each day and is the key number for weight management.

Basic Information

Tell us about yourself

Gender

👨 Male

👩 Female

Age (15-80 years)

Height

Weight

Activity Level

BMR Formula

Results Unit

Your Daily Calorie Needs

2,200 kcal

Total Daily Energy Expenditure (TDEE)

Basal Metabolic Rate Calories at complete rest

1,800 kcal

Mild Weight Loss -250 kcal/day deficit

1,950 kcal

              
                NHS Recommended
                NHS
              
              -600 kcal/day for steady loss
            
1,600 kcal

Extreme Weight Loss -1000 kcal/day (not recommended)

1,200 kcal

Mild Weight Gain +250 kcal/day surplus

2,450 kcal

Alternate higher and lower calorie days while maintaining your weekly average.

Schedule 1 (High: Sun, Wed, Sat)

Day	Calories

Schedule 2 (High: Tue, Thu)

Day	Calories

How This Calorie Calculator Works

Our UK calorie calculator estimates your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest just to maintain vital functions like breathing, circulation, and cell production. This accounts for approximately 60-75% of your daily calorie expenditure.

We then multiply your BMR by an activity factor based on your lifestyle to calculate your Total Daily Energy Expenditure (TDEE). This is the total number of calories you burn each day, including all physical activity.

What is BMR (Basal Metabolic Rate)?

Your BMR represents the minimum energy your body needs to function while at rest. Factors that affect your BMR include age, gender, height, weight, and muscle mass. Our calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in most adults.

What is TDEE (Total Daily Energy Expenditure)?

TDEE includes your BMR plus all the calories you burn through daily activities, exercise, and even digesting food (known as the thermic effect of food). Understanding your TDEE is essential for weight management — eat fewer calories than your TDEE to lose weight, or more to gain weight.

NHS Weight Loss Guidelines

The NHS recommends a sustainable deficit of approximately 600 calories below your TDEE for weight loss. This promotes steady weight loss of around 0.5kg to 1kg per week — a safe and maintainable rate that helps preserve muscle mass and reduces the risk of nutritional deficiencies.

For most men, this means consuming around 1,900 kcal per day. For most women, it's approximately 1,400 kcal per day. However, individual needs vary based on activity level and body composition.

How to Use This Calculator

Enter your details: Provide your age, gender, height, and weight. You can use metric units (kg/cm) or UK-friendly stones and pounds.
Select your activity level: Choose the option that best describes your typical week, from sedentary to very active.
Get your results: View your BMR, TDEE, and personalised calorie targets for weight loss, maintenance, or weight gain.
Use the NHS recommendation: For sustainable weight loss, follow the NHS-aligned target which uses a 600 kcal deficit.

Calories in Common UK Foods

Food	Serving	kcal	kJ
Apple	1 medium (182g)	95	398
Banana	1 medium (118g)	105	439
Greggs Sausage Roll	1 roll	327	1,370
Semi-Skimmed Milk	200ml	92	385
Chicken Breast	100g (cooked)	165	691
White Rice	150g (cooked)	195	816
Cheddar Cheese	30g	125	523

Calories Burned from Exercise

Approximate calories burned for a 70kg person (per 30 minutes).

Activity	kcal / 30 min
Walking (brisk, 4 mph)	170
Jogging (5 mph)	300
Running (6 mph)	372
Cycling (moderate)	300
Swimming (freestyle)	250
Strength Training	180

Frequently Asked Questions

On UK nutrition labels, yes. One food Calorie (capital C) equals one kilocalorie (kcal). This calculator uses kcal as the standard unit.

The Mifflin-St Jeor equation is the most accurate for most people and is the default. If you know your body fat percentage, the Katch-McArdle formula can provide more precise results.

The NHS recommends losing 0.5kg to 1kg per week. This is achieved with a daily deficit of about 500-600 calories. Faster weight loss is generally not sustainable and may lead to muscle loss.

Zigzag cycling alternates between higher and lower calorie days while keeping your weekly average the same. Some people find this approach helps with diet adherence and can support training performance on higher-calorie days.

According to NHS guidelines, the average man needs about 2,500 kcal per day to maintain weight, and the average woman needs about 2,000 kcal. To lose weight safely, the NHS recommends eating 600 calories less than your maintenance level — approximately 1,900 kcal for men and 1,400 kcal for women. However, your specific needs depend on your age, height, weight, and activity level, which is why using this calculator gives you a personalised target.

Your daily calorie needs are calculated in two steps: First, we calculate your Basal Metabolic Rate (BMR) using your age, gender, height, and weight. This tells us how many calories your body burns at rest. Then, we multiply your BMR by an activity factor (ranging from 1.2 for sedentary to 1.9 for very active) to get your Total Daily Energy Expenditure (TDEE). Our calculator does this automatically using the Mifflin-St Jeor equation, which is recommended by nutritionists as the most accurate formula.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your vital organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR plus all the additional calories you burn through daily activities, exercise, and digestion. For weight management, TDEE is the more useful number because it represents your total daily calorie burn. To lose weight, eat below your TDEE; to gain weight, eat above it.

1,200 calories per day is generally considered the minimum for women and should not be sustained long-term without medical supervision. For men, the minimum is typically 1,500 calories. Eating too few calories can slow your metabolism, cause nutrient deficiencies, and lead to muscle loss. The NHS recommends a more moderate deficit of 600 calories below your maintenance level for sustainable weight loss. If the calculator suggests eating less than 1,200 calories, please consult a healthcare professional.

No. This calculator provides estimates for educational purposes only. For personalised nutrition advice or if you have health conditions, please consult your GP or a registered dietitian.

BMR Formulas Explained

Our calorie calculator offers three scientifically-validated formulas for calculating your Basal Metabolic Rate:

Mifflin-St Jeor Equation (Recommended)

Published in 1990 and considered the most accurate for most adults. This is the default formula used by our calculator and is recommended by the Academy of Nutrition and Dietetics.

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Harris-Benedict Equation (Revised 1984)

One of the oldest BMR formulas, originally published in 1918 and revised in 1984 for improved accuracy. Some prefer this for comparison with older studies.

Katch-McArdle Formula

This formula uses lean body mass instead of total weight, making it more accurate for athletes or people who know their body fat percentage. The formula is: BMR = 370 + (21.6 × lean body mass in kg).

Weight Loss Tips from NHS Guidelines

Along with counting calories, the NHS recommends these evidence-based strategies for healthy weight loss:

Don't skip breakfast — Eating a healthy breakfast can help you avoid snacking during the day
Eat regular meals — This helps burn calories at a steady rate and reduces temptation to snack on high-fat and high-sugar foods
Eat plenty of fruit and vegetables — They're low in calories and high in fibre, helping you feel full
Get more active — Physical activity helps burn extra calories and has numerous health benefits
Drink plenty of water — Sometimes thirst is confused with hunger
Eat high-fibre foods — Foods containing lots of fibre can help keep you feeling full
Read food labels — Understanding calorie content helps you make better choices
Use a smaller plate — This can help you eat smaller portions without feeling deprived
Don't ban foods — Banning foods only makes you crave them more
Don't stock junk food — If it's not in your home, you're less likely to eat it

For more information, visit the NHS 12 tips to help you lose weight.