BMR (Basal Metabolic Rate) is calories burned at complete rest - breathing, circulation, cell production, nutrient processing. It accounts for 60-75% of daily calorie burn. TDEE (Total Daily Energy Expenditure) is total calories burned including BMR plus activity. TDEE = BMR × activity factor: Sedentary (little/no exercise) ×1.2, Lightly active (1-3 days/week) ×1.375, Moderately active (3-5 days/week) ×1.55, Very active (6-7 days/week) ×1.725, Extra active (physical job + exercise) ×1.9. Example: 30-year-old woman, 65kg, 165cm has BMR ~1,400 calories. If lightly active, TDEE = 1,400 × 1.375 = 1,925 calories to maintain weight.

How accurate are calorie calculators?

Calorie calculators provide estimates with typical accuracy of ±10-20%. They use validated formulas (Mifflin-St Jeor, Harris-Benedict) based on average populations. Accuracy is affected by: Individual metabolism variations (some people naturally burn more/less), body composition (muscle burns more than fat), genetics, hormones (thyroid function, cortisol), medications, and previous dieting history (metabolic adaptation). Best approach: Use calculator as starting point, monitor weight changes for 2-3 weeks, adjust based on results. If losing faster than 1kg/week, increase calories slightly. If not losing after 3 weeks, decrease by 100-200 calories. Track consistently and be patient - real results take 4-6 weeks.

Should I eat more calories on workout days?

Yes, eating more on workout days can improve performance and recovery. This is called calorie cycling or carb cycling. On training days, add 200-500 calories (mainly from carbs and protein) to fuel workouts and repair muscles. For weight loss, keep average weekly deficit consistent: if you add 300 calories on 3 workout days (+900 total), reduce by ~130 calories on 4 rest days (-520) to maintain weekly deficit. Benefits: Better energy for training, improved recovery, prevents metabolic slowdown, more sustainable long-term. Timing matters: eat carbs 2-3 hours before workout, protein + carbs within 2 hours after for optimal muscle recovery. This approach works especially well for strength training or intense cardio.

What's the best macro split for weight loss?

Optimal macro split for weight loss: Protein 25-35% (1.6-2.2g per kg bodyweight), Fat 20-35%, Carbs 30-50%. Protein is crucial - preserves muscle during calorie deficit, highest thermic effect (burns 25-30% of calories during digestion), increases satiety. Higher protein (30-35%) works well for most people. Fat minimum is 0.8g/kg bodyweight for hormone production. Carbs fill remaining calories - adjust based on activity level (more active = more carbs). Example for 70kg person eating 1,500 calories: 125g protein (33%, 500 cal), 50g fat (30%, 450 cal), 140g carbs (37%, 550 cal). Quality matters: lean proteins (chicken, fish, eggs), healthy fats (nuts, avocado, olive oil), complex carbs (oats, brown rice, vegetables).

How do I calculate calories burned during exercise?

Exercise calorie burn depends on intensity, duration, and body weight. Rough estimates per hour for 70kg person: Walking (5km/h) 200-250 cal, Jogging (8km/h) 450-550 cal, Running (12km/h) 700-850 cal, Cycling moderate 400-500 cal, Swimming 400-600 cal, Strength training 200-400 cal, HIIT 600-900 cal. Use MET (Metabolic Equivalent) formula: Calories = MET × weight (kg) × hours. Example: 70kg person running for 30 min at MET 9 = 9 × 70 × 0.5 = 315 calories. Fitness trackers and gym equipment often overestimate by 20-30%. Be conservative when eating back exercise calories - use 50-75% of estimated burn to avoid overeating and maintain deficit.

Calorie Calculator UK | Daily Calorie Intake Calculator 2025

Last updated: February 2026

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Calorie Calculator - Daily Calorie Needs

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Complete UK Calorie Calculator Guide 2025

Understanding your daily calorie needs is the foundation of any successful weight management plan. Whether you want to lose weight, gain muscle, or maintain your current physique, calories are the fundamental unit of energy that determines your success. This calculator uses the scientifically-validated Mifflin-St Jeor equation—proven more accurate than older Harris-Benedict formulas—to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

In this comprehensive guide, you'll learn the difference between BMR and TDEE, how activity levels dramatically affect calorie needs, optimal calorie deficits and surpluses for different goals, macro breakdowns that maximize results, evidence-based meal timing strategies, and common calorie counting mistakes that sabotage progress. Armed with this knowledge plus your personalized calorie target from our calculator, you'll have everything needed to achieve your health and fitness goals sustainably.

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Understanding BMR vs TDEE vs Activity Levels

BMR - Basal Metabolic Rate (Your Survival Calories)

What it is: The calories your body burns at complete rest just to keep you alive—breathing, circulating blood, cell production, nutrient processing, protein synthesis, maintaining body temperature. Think of it as your body's "idle speed."

Accounts for: 60-75% of total daily calorie burn for sedentary people (even more for very inactive individuals).

Calculated by: Mifflin-St Jeor equation based on weight, height, age, and sex. Example: A 30-year-old woman, 65kg, 165cm has BMR ~1,400 calories. A 30-year-old man, 80kg, 180cm has BMR ~1,750 calories.

TDEE - Total Daily Energy Expenditure (Your Real Calories)

What it is: Total calories you burn in a 24-hour period including BMR plus all activity—exercise, walking, fidgeting, digesting food (thermic effect), even thinking. This is the number you need for weight management.

Formula: TDEE = BMR × Activity Multiplier

Example: Woman with BMR 1,400 who exercises 3-5 days/week (moderately active) → TDEE = 1,400 × 1.55 = 2,170 calories to maintain weight.

Activity Level Multipliers - Choose Honestly!

Activity Level	Multiplier	Description & Real Examples
Sedentary	× 1.2	Little or no exercise. Desk job, drives everywhere, <3,000 steps/day. Example: Office worker who sits most of day, minimal walking, watches TV in evening.
Lightly Active	× 1.375	Light exercise 1-3 days/week. Example: Desk job but walks dog daily (5,000-7,000 steps), gym 2x/week for 45 min, plays football on weekends.
Moderately Active	× 1.55	Moderate exercise 3-5 days/week. Example: Office job but gym 4x/week, walks 8,000-10,000 steps daily, takes stairs, active hobbies.
Very Active	× 1.725	Hard exercise 6-7 days/week. Example: Gym 6 days/week (1-2 hrs), marathon training, competitive sports, 12,000+ steps daily.
Extra Active	× 1.9	Very hard exercise + physical job. Example: Construction worker + gym 5-6x/week, professional athlete in training, military personnel on active duty.

Most Common Mistake: Overestimating activity level! People often choose "very active" when they're actually "lightly active." 3x weekly 30-minute gym sessions with a desk job = Lightly Active, NOT Very Active. Walking 10,000 steps + gym 3x/week = Moderately Active. Be honest to get accurate results!

Real UK Calorie Examples: What Should YOU Eat?

Calories are not one-size-fits-all. Here are three typical UK adults with different goals showing exactly how calorie needs vary:

Sarah, 35 - Teacher wanting to lose 10kg

Weight: 75kg (current)

Height: 165cm

Age: 35 years

Activity: Lightly active (walks daily, gym 2x/week)

Calculations:
BMR = (10 × 75) + (6.25 × 165) - (5 × 35) - 161 = 1,496 calories
TDEE (lightly active) = 1,496 × 1.375 = 2,057 calories (maintenance)

Weight Loss Plan: To lose 0.5-1kg/week (safe rate), Sarah should eat 1,550-1,800 calories daily (500-750 below TDEE). Never below 1,200 cal/day. At 1,650 calories with 30% protein, she'd eat: 125g protein (500 cal), 55g fat (495 cal), 165g carbs (655 cal). Expected result: lose 10kg in 10-20 weeks.

James, 28 - Software Developer maintaining weight

Weight: 80kg (target)

Height: 180cm

Age: 28 years

Activity: Moderately active (gym 4x/week, 10K steps/day)

Calculations:
BMR = (10 × 80) + (6.25 × 180) - (5 × 28) + 5 = 1,790 calories
TDEE (moderately active) = 1,790 × 1.55 = 2,775 calories (maintenance)

Maintenance Plan: James should eat 2,775 calories daily to maintain 80kg. His macros: 160g protein (25%, 640 cal), 85g fat (28%, 765 cal), 345g carbs (47%, 1,370 cal). If he wants to "recomp" (lose fat + gain muscle simultaneously), he'd eat same calories but increase protein to 180g (30%).

Tom, 22 - University Student bulking for muscle

Weight: 70kg (current)

Height: 178cm

Age: 22 years

Activity: Very active (gym 5x/week strength training)

Calculations:
BMR = (10 × 70) + (6.25 × 178) - (5 × 22) + 5 = 1,707 calories
TDEE (very active) = 1,707 × 1.725 = 2,945 calories (maintenance)

Muscle Gain Plan: Tom should eat 3,200-3,400 calories daily (300-500 surplus) to gain 0.25-0.5kg/week (mostly muscle with minimal fat). At 3,300 calories with 35% protein: 190g protein (760 cal), 90g fat (810 cal), 430g carbs (1,730 cal). High carbs fuel intense training. Expected: gain 6-12kg lean mass in 6-12 months.

Optimal Calorie Deficit & Surplus Strategies

Fat Loss: How Big Should Your Deficit Be?

Deficit Size	Weekly Loss	Best For
Small (250-350 cal)	0.25-0.5kg/week	Last 5-10kg, lean individuals (already <20% body fat men, <28% women), muscle preservation
Moderate (500-750 cal)	0.5-1kg/week	Most people - sustainable, effective, best long-term adherence. NHS recommended.
Aggressive (1,000 cal)	1kg/week	Obese individuals (BMI >30) under medical supervision. Short-term only (8-12 weeks max).

NEVER go below: 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision. Very low calorie diets (<1,000 cal) cause: muscle loss 30-40% of weight lost instead of 20-25%, metabolic slowdown 10-25%, nutrient deficiencies, fatigue, hormonal issues (low testosterone, thyroid), bone density loss, binge eating risk.

Muscle Gain: How Big Should Your Surplus Be?

Surplus Size	Weekly Gain	Best For
Lean Bulk (200-300 cal)	0.25-0.5kg/week	Most people - maximizes muscle:fat ratio (3:1 or better), sustainable 6-12 months
Moderate Bulk (400-500 cal)	0.5-0.75kg/week	Beginners (first 1-2 years), hardgainers, faster gains but more fat (2:1 muscle:fat)
Aggressive Bulk (600+ cal)	0.75-1kg/week	NOT RECOMMENDED - excessive fat gain (1:1 muscle:fat or worse), requires long cutting phase

Reality Check: Natural lifters can gain ~10-12kg muscle in Year 1, ~5-6kg Year 2, ~2-3kg Year 3+. Gaining 1kg/week as a natural = mostly fat. Lean bulk of 0.25-0.5kg weekly maximizes muscle while minimizing fat. You'll spend less time cutting and look better year-round.

Macro Breakdown: Protein, Carbs & Fats Explained

Hitting your calorie target is 80% of the battle, but macro distribution matters for body composition, performance, and satiety. Here's the optimal split for different goals:

Protein - The King of Macros

Target: 1.6-2.2g per kg bodyweight (25-35% of calories)

Why it matters: Most satiating macro (reduces hunger 60% more than carbs/fats), highest thermic effect (burns 20-30% of calories during digestion vs 5-10% carbs, 0-3% fats), preserves muscle during calorie deficit, builds muscle during surplus, supports recovery.

Best sources (per 100g): Chicken breast (31g), turkey (29g), tuna (26g), lean beef (26g), salmon (25g), cod (20g), eggs (13g per 2 eggs), Greek yogurt (10g), cottage cheese (11g), whey protein (80g), lentils (9g cooked), tofu (8g).

Example: 70kg person needs 112-154g protein daily. At 140g protein: 4 eggs breakfast (26g), chicken breast lunch (62g), Greek yogurt snack (20g), salmon dinner (50g) = 158g

Carbohydrates - Your Fuel Source

Target: 2-5g per kg bodyweight (30-50% of calories)

Why it matters: Primary energy for high-intensity exercise, spares protein from being burned for energy, replenishes glycogen stores, supports hormones (thyroid, testosterone), improves workout performance and recovery.

Adjust by activity: Sedentary/fat loss: 2-3g/kg (lower end 30-40% calories) | Moderate exercise: 3-4g/kg (40-45%) | Heavy training/bulking: 4-5g/kg (45-50%) | Endurance athletes: 5-7g/kg

Best sources: Oats, brown rice, quinoa, sweet potato, white potato, whole grain bread, fruits (bananas, berries), vegetables, beans, lentils. Around workouts: white rice, white bread, honey for fast-digesting energy.

Fats - Essential for Hormones

Target: 0.8-1.2g per kg bodyweight (20-35% of calories)

Why it matters: Essential for testosterone production (critical for muscle building in men and women), vitamin absorption (A, D, E, K), brain function, cell membrane health, reduces inflammation, supports satiety.

MINIMUM: Never go below 0.8g/kg (56g for 70kg person) - too low crashes hormones. Very low fat diets (<15% calories) reduce testosterone by 20-30% in studies.

Best sources: Olive oil, avocados, nuts (almonds, walnuts), seeds (chia, flax), oily fish (salmon, mackerel), eggs, nut butters, dark chocolate (70%+). Limit saturated fat to <10% calories, avoid trans fats completely.

Sample Macro Splits for Different Goals

Fat Loss
35% Protein
35% Carbs
30% Fat

Maintenance
25% Protein
45% Carbs
30% Fat

Muscle Gain
25-30% Protein
45-50% Carbs
25% Fat

7 Common Calorie Counting Mistakes

1. Not Tracking Liquid Calories (Easily 500+ cal/day!)

The mistake: Forgetting to count coffees with milk/sugar, fruit juices, smoothies, alcohol, protein shakes. Reality check: Large latte with syrup (250 cal), orange juice glass (120 cal), protein shake with milk/banana (350 cal), 2 pints beer (360 cal), glass wine (160 cal). Solution: Track EVERYTHING that crosses your lips. Water, black coffee, tea with no milk = only true zero-calorie drinks.

2. Eyeballing Portions Instead Of Weighing

The mistake: "A handful of nuts" = actual 200g (1,200 cal) when you think it's 30g (180 cal). Pouring olive oil "liberally" = 60ml (540 cal) instead of 1 tbsp 15ml (135 cal). Studies show people underestimate portions by 20-50%. Solution: Buy digital food scale (£10-15). Weigh calorie-dense foods (nuts, oils, nut butter, cheese, rice, pasta) for 2-3 weeks until portions become second nature.

3. Forgetting Cooking Oils & Condiments

The mistake: Not counting oil used to cook chicken, butter on toast, mayonnaise, salad dressings, ketchup. Reality check: 2 tbsp olive oil (240 cal), 1 tbsp butter (100 cal), 2 tbsp mayo (180 cal), ranch dressing 60ml (150 cal). These add up to 300-500 calories easily. Solution: Measure oils with measuring spoon, use spray oil (5-10 cal/spray vs 120 cal/tbsp), choose mustard/hot sauce (0-10 cal) over mayo/ketchup.

4. Eating Back 100% of Exercise Calories

The mistake: Fitness trackers and gym equipment overestimate calorie burn by 20-30%. Running for 30 min shows "450 calories burned" but reality is 300-350. If you eat back all 450, you've wiped out your deficit. Solution: Only eat back 50-75% of estimated exercise calories if trying to lose weight. Better yet, account for exercise in your activity multiplier and don't add extra calories. Let exercise create bonus deficit.

5. Weekend "Free Days" Destroying Weekly Deficit

The mistake: Strict 1,500 cal weekdays (Monday-Friday = 7,500 cal) then 3,000-4,000 cal weekend days (Saturday-Sunday = 7,000 cal). Weekly total: 14,500 cal but your TDEE for 7 days is 14,000. Net result: maintenance or slight gain despite "being good" 5 days! Solution: Think weekly totals, not daily. Allow 200-300 extra calories on weekends (1,700-1,800) while staying in weekly deficit. Or track flexibly 7 days.

6. Not Adjusting Calories As Weight Changes

The mistake: Starting at 90kg eating 1,800 cal, losing weight to 75kg but still eating 1,800 cal. Your BMR dropped by ~150 cal (lighter body burns less), so what was a 500 cal deficit is now 350 cal deficit—slower progress! Solution: Recalculate TDEE every 5-10kg weight loss and adjust calories down by 100-200. Alternatively, increase activity to maintain same calorie intake.

7. Not Tracking "BLTs" - Bites, Licks, Tastes

The mistake: Finishing kids' leftovers (150 cal), tasting food while cooking (100 cal), "just one" biscuit at office (120 cal), handful of partner's crisps (80 cal), sampling cheese at supermarket (60 cal). Total: 510 calories untracked. Solution: Either track every BLT or have discipline to avoid them entirely. "If you bite it, write it!" Meal prep your own portions to avoid leftovers temptation.

Written by UKCalculator.com

Reviewed by: UK Calculator, Founder & Developer - UKCalculator.com

Credentials: Founder & Developer of UKCalculator.com

Specializations: Free, accurate UK calculators for tax, finance, health, and education

Official UK Nutrition Resources

NHS Nutrition Guidance

NHS Eatwell Guide: Official UK dietary recommendations and portion sizes
NHS Weight Loss Plan: Free 12-week program with meal plans (nhs.uk/better-health/lose-weight)
NHS Calorie Checker: Database of UK food calories

British Nutrition Foundation (BNF)

nutrition.org.uk: Independent, evidence-based nutrition information
Healthy Eating Resources: Guides for different life stages and dietary needs

Sport & Exercise Resources

Sport England: Physical activity guidelines (150 min/week moderate activity)
UK Active: Exercise programs and local gym finder
British Dietetic Association (BDA): Find registered dietitians

Recommended Tracking Apps

MyFitnessPal: Most popular, huge food database, free barcode scanner
NHS Weight Loss Plan App: Free official NHS app with meal tracking
Cronometer: Best for micronutrient tracking

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Last updated: February 2026 | Verified with latest UK rates

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Calorie Calculator UK

Calorie Calculator - Daily Calorie Needs

Frequently Asked Questions

How accurate is this calculator?

Is this calculator free?

Can I use this on mobile?

Related Calculators

Complete UK Calorie Calculator Guide 2025

Understanding BMR vs TDEE vs Activity Levels

BMR - Basal Metabolic Rate (Your Survival Calories)

TDEE - Total Daily Energy Expenditure (Your Real Calories)

Activity Level Multipliers - Choose Honestly!

Real UK Calorie Examples: What Should YOU Eat?

Sarah, 35 - Teacher wanting to lose 10kg

James, 28 - Software Developer maintaining weight

Tom, 22 - University Student bulking for muscle

Optimal Calorie Deficit & Surplus Strategies

Fat Loss: How Big Should Your Deficit Be?

Muscle Gain: How Big Should Your Surplus Be?

Macro Breakdown: Protein, Carbs & Fats Explained

Protein - The King of Macros

Carbohydrates - Your Fuel Source

Fats - Essential for Hormones

Sample Macro Splits for Different Goals

7 Common Calorie Counting Mistakes

1. Not Tracking Liquid Calories (Easily 500+ cal/day!)

2. Eyeballing Portions Instead Of Weighing

3. Forgetting Cooking Oils & Condiments

4. Eating Back 100% of Exercise Calories

5. Weekend "Free Days" Destroying Weekly Deficit

6. Not Adjusting Calories As Weight Changes

7. Not Tracking "BLTs" - Bites, Licks, Tastes

Written by UKCalculator.com

Official UK Nutrition Resources

NHS Nutrition Guidance

British Nutrition Foundation (BNF)

Sport & Exercise Resources

Recommended Tracking Apps

📚 Read Our Comprehensive Guide

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