How many calories should I eat per day?

The NHS recommends approximately 2,500 calories daily for men and 2,000 for women to maintain weight. However, individual needs vary based on age, activity level, and goals.

How many calories to lose 1 pound per week?

To lose 1 pound (0.45 kg) per week, you need a calorie deficit of about 500 calories per day, since 1 pound of body fat equals approximately 3,500 calories.

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is total calories burned including all activities. TDEE = BMR × activity multiplier.

Calorie Calculator Guide UK: How Many Calories Do You Need?

Last updated: February 2026 | 12 min read

Understanding your daily calorie needs is fundamental to managing your weight, whether you want to lose weight, gain muscle, or simply maintain a healthy lifestyle. This comprehensive guide explains everything you need to know about calories, how to calculate your needs, and how to use this information effectively.

Calculate Your Daily Calories

Use our free Calorie Calculator to find your personalised calorie needs.

What is a Calorie?

A calorie is a unit of energy. Specifically, it's the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. When we talk about food calories, we actually mean kilocalories (kcal), though "calorie" and "kcal" are used interchangeably in nutrition.

Your body uses calories from food and drinks to fuel every function - from breathing and digesting food to exercising and thinking.

Try Our Free Calorie Calculator

Find your personalised daily calorie needs based on your age, weight, height and activity level. Get instant results with our Calorie Calculator. You may also find our TDEE Calculator, BMR Calculator and Macro Calculator useful.

NHS Recommended Daily Calorie Intake

The NHS provides general guidelines for average daily calorie intake:

Group	Daily Calories
Men (average)	2,500 kcal
Women (average)	2,000 kcal
Children 4-6 years	1,400-1,600 kcal
Children 7-10 years	1,600-2,000 kcal
Teenagers 11-14	1,800-2,400 kcal
Teenagers 15-18	2,000-3,000 kcal

However, these are general guidelines. Your actual needs depend on many factors including age, height, weight, and activity level.

Understanding BMR (Basal Metabolic Rate)

Your BMR is the number of calories your body burns at complete rest - just to keep you alive. This includes essential functions like:

Breathing
Blood circulation
Cell production
Brain function
Nutrient processing
Body temperature regulation

Mifflin-St Jeor Equation (Most Accurate)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

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

Example BMR Calculation

For a 35-year-old woman, 165 cm tall, weighing 65 kg:

BMR = (10 × 65) + (6.25 × 165) - (5 × 35) - 161

BMR = 650 + 1031.25 - 175 - 161 = 1,345 kcal

Understanding TDEE (Total Daily Energy Expenditure)

Your TDEE is the total number of calories you burn each day, including all activities. It's calculated by multiplying your BMR by an activity factor:

TDEE = BMR × Activity Multiplier

Activity Level	Description	Multiplier
Sedentary	Little or no exercise, desk job	1.2
Lightly Active	Light exercise 1-3 days/week	1.375
Moderately Active	Moderate exercise 3-5 days/week	1.55
Very Active	Hard exercise 6-7 days/week	1.725
Extremely Active	Very hard exercise, physical job	1.9

Example TDEE Calculation

Using the BMR of 1,345 kcal for a moderately active person:

TDEE = 1,345 × 1.55 = 2,085 kcal/day

Calories for Weight Loss

To lose weight, you need to consume fewer calories than you burn (calorie deficit). The general rule:

1 pound of body fat ≈ 3,500 calories

To lose 1 pound per week: Create a 500 calorie daily deficit

To lose 0.5 kg per week: Create a 550 calorie daily deficit

Safe Weight Loss Guidelines

The NHS recommends:

Aim for 0.5-1 kg (1-2 lbs) weight loss per week
Women shouldn't go below 1,200 calories without medical supervision
Men shouldn't go below 1,500 calories without medical supervision
Very low calorie diets (under 800 kcal) should only be done under medical supervision

Goal	Weekly Loss	Daily Deficit
Slow & Steady	0.25 kg (0.5 lb)	250 kcal
Moderate	0.5 kg (1 lb)	500 kcal
Faster	0.75 kg (1.5 lbs)	750 kcal
Maximum Safe	1 kg (2 lbs)	1,000 kcal

Important Note

Larger deficits aren't always better. Very aggressive deficits can lead to muscle loss, nutritional deficiencies, metabolic adaptation, and are harder to sustain long-term.

Calories for Weight Gain

To gain weight (ideally muscle), you need a calorie surplus:

Lean bulk: 200-300 calories above TDEE daily
Standard bulk: 300-500 calories above TDEE
Aggressive gain: 500+ calories surplus (higher fat gain risk)

For muscle gain specifically, combine the calorie surplus with:

Adequate protein (1.6-2.2g per kg of body weight)
Resistance training (strength exercises)
Adequate sleep and recovery

Macronutrient Breakdown

Not all calories are equal. The three macronutrients provide different amounts of energy:

Macronutrient	Calories per Gram	Recommended %
Protein	4 kcal	25-30% of calories
Carbohydrates	4 kcal	45-50% of calories
Fat	9 kcal	20-35% of calories
Alcohol	7 kcal	Limit as much as possible

Factors That Affect Calorie Needs

Age

Metabolism naturally slows with age. After 30, you may burn 2-4% fewer calories per decade. This is partly due to muscle loss and hormonal changes.

Gender

Men generally have higher calorie needs due to greater muscle mass and typically larger body size.

Body Composition

Muscle burns more calories than fat, even at rest. More muscular individuals have higher BMRs.

Height and Weight

Larger bodies require more energy to maintain. As you lose weight, your calorie needs decrease.

Activity Level

Exercise can significantly increase daily calorie burn:

30-minute walk: ~150-200 kcal
30-minute jog: ~300-400 kcal
30-minute cycling: ~250-400 kcal
30-minute swimming: ~300-400 kcal
Weight training (1 hour): ~200-400 kcal

NEAT (Non-Exercise Activity Thermogenesis)

Calories burned through daily activities like walking, fidgeting, standing, and general movement. This can vary by 500-2,000 calories between individuals!

Common Calorie Counting Mistakes

1. Underestimating Portions

Studies show people typically underestimate food intake by 30-50%. Use food scales and measuring cups for accuracy.

2. Forgetting Drinks

Beverages can add significant calories:

Latte: 150-300 kcal
Pint of beer: 180-220 kcal
Glass of wine: 120-150 kcal
Fruit juice (250ml): 100-120 kcal

3. Ignoring Cooking Oils

1 tablespoon of oil = approximately 120 calories. This adds up quickly when cooking.

4. Weekend Splurges

Eating carefully on weekdays but overeating on weekends can undo your entire deficit.

Using Our Calorie Calculator

Our free calorie calculator uses the Mifflin-St Jeor equation and considers your:

Age and gender
Height and weight
Activity level
Weight goals (lose, maintain, or gain)

You'll get personalised calorie targets for your specific goals.

Calculate Your Calorie Needs

Use our free Calorie Calculator for personalised results!

Conclusion

Understanding your calorie needs is a powerful tool for managing your weight and health. Remember these key points:

TDEE tells you how many calories you burn daily
Deficit for weight loss, surplus for gain, maintenance for stability
Aim for 0.5-1 kg per week for sustainable weight loss
Don't drop below safe minimums (1,200 for women, 1,500 for men)
Quality of calories matters - focus on nutritious, whole foods

For best results, combine calorie awareness with regular physical activity, adequate protein, and good sleep habits.

Calorie Awareness in the UK: Facts and Trends

The UK has been at the forefront of calorie awareness initiatives in recent years. Since April 2022, large restaurants, cafes, and takeaways in England with 250 or more employees have been legally required to display calorie information on their menus under regulations introduced by the Department of Health and Social Care. This policy aims to help the estimated 64% of adults in England who are overweight or obese make more informed dietary choices. Public Health England's research suggests that the average adult in the UK consumes 200-300 excess calories per day beyond their needs.

The NHS recommends a daily calorie intake of approximately 2,000 calories for women and 2,500 for men as a general guideline, but individual needs vary significantly based on age, height, weight, and activity level. The UK Government's Eatwell Guide recommends that carbohydrates make up about a third of daily intake, with at least five portions of fruit and vegetables per day. Traffic light nutrition labelling on packaged foods (red, amber, green) helps UK consumers quickly assess whether a product is high, medium, or low in calories, fat, sugar, and salt. This voluntary front-of-pack labelling scheme is used by most major UK supermarkets and has been shown by the Food Standards Agency to positively influence purchasing decisions.

Frequently Asked Questions About Calorie Counting

Are UK calorie recommendations different from other countries?

The UK's recommended daily calorie intake of 2,000 for women and 2,500 for men is broadly similar to guidelines from the WHO and other developed nations. However, these are population averages and should not be treated as individual targets. The NHS emphasises that actual calorie needs depend on your age, size, metabolism, and physical activity level. For comparison, the US FDA also uses a 2,000-calorie reference diet for food labelling. The key difference in the UK approach is the Eatwell Guide's emphasis on food group proportions alongside calorie awareness, rather than focusing on calories alone.

How do I read UK nutrition labels for calorie information?

UK food labels display energy in both kilojoules (kJ) and kilocalories (kcal), with kcal being the commonly used measure. Back-of-pack labels show values per 100g and often per serving. Front-of-pack traffic light labels show whether key nutrients are high (red), medium (amber), or low (green) per serving. For calories, green means 100kcal or less per serving, amber means between 101 and 500kcal, and red means over 500kcal per serving. Always check the serving size stated on the label, as it may differ from the amount you actually consume.

Is calorie counting recommended by the NHS?

The NHS recognises calorie awareness as a useful tool for weight management but emphasises a balanced approach rather than strict calorie counting. The NHS Better Health programme offers a free 12-week weight loss plan that includes guidance on calorie intake alongside portion control and food group balance. The NHS also notes that calorie counting is not suitable for everyone, particularly those with a history of eating disorders. For most people, the NHS recommends combining calorie awareness with regular physical activity (at least 150 minutes of moderate activity per week) and choosing nutrient-dense foods over empty calories.

UK Calculator Financial Team

Our team of financial experts creates accurate, easy-to-use calculators and guides to help you make informed decisions about your money.

Dr. Sarah Chen, PhD

Research Scientist, Public Health

Sarah holds a PhD in Public Health from the University of Edinburgh and has published research on UK health metrics and obesity trends. She translates complex medical data into practical, accessible guidance for everyday readers.

Calorie Calculator Guide: How Many Calories Do You Need?