Calorie Calculator UK
Our free UK calorie calculator uses the clinically proven Mifflin-St Jeor Equation to estimate your total daily energy expenditure (TDEE) based on your age, height, weight, sex, and activity level. Whether your goal is weight loss, maintenance, or muscle gain, get your personalised calorie target instantly.
Maintenance Calories
Based on your age, weight, and activity level, this is the amount of energy you need to maintain your current weight.
Goal Scenarios
How Your Daily Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor Equation to find your Basal Metabolic Rate (BMR): For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. The BMR is then multiplied by an activity factor (Sedentary = 1.2, Lightly Active = 1.375, Moderately Active = 1.55, Very Active = 1.725, Extra Active = 1.9) to give your Total Daily Energy Expenditure (TDEE). Outputs include calories for maintenance, weight loss, and weight gain.
Frequently Asked Questions
How many calories should I eat per day in the UK?
The UK NHS recommends approximately 2,000 calories per day for women and 2,500 calories per day for men as a general guideline. However, your actual needs depend on your age, height, weight, and activity level. Use our calculator to find your personalised TDEE (Total Daily Energy Expenditure).
What is TDEE and how is it different from BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for physical movement. Your TDEE is the number of calories you need each day to maintain your current weight.
How many calories should I eat to lose weight safely in the UK?
A safe calorie deficit for weight loss is approximately 500 calories per day below your TDEE, which should produce around 0.5 kg (1 lb) of weight loss per week. The NHS advises against eating fewer than 1,200 calories per day for women or 1,500 per day for men without medical supervision.
What is the Mifflin-St Jeor equation used in this calculator?
The Mifflin-St Jeor equation is the most widely validated formula for estimating BMR. For men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Research shows it is approximately 10% more accurate than older formulas like Harris-Benedict.
Do I need to count calories to lose weight?
Calorie counting is an effective tool for weight management but is not the only approach. The NHS recommends a balanced diet rich in vegetables, wholegrains, and lean protein. Calorie tracking works well alongside regular physical activity. Our calculator helps you understand your energy needs — the starting point for any evidence-based weight management plan.