Calories Per Day Calculator UK
TDEE & BMR Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the most accurate Mifflin-St Jeor formula, with full macronutrient breakdown
Understanding Calories, BMR & TDEE
Knowing how many calories your body needs each day is the foundation of effective weight management. Our calculator uses the Mifflin-St Jeor equation, the most widely validated formula in clinical nutrition research.
The Mifflin-St Jeor Formula
Developed in 1990, the Mifflin-St Jeor equation is considered more accurate than the older Harris-Benedict equation for most people, particularly in the context of modern, more sedentary lifestyles.
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no formal exercise |
| Lightly Active | 1.375 | Exercise 1–3 days/week (walking, light gym) |
| Moderately Active | 1.55 | Exercise 3–5 days/week (jogging, cycling, gym) |
| Very Active | 1.725 | Hard exercise 6–7 days/week (running, sport) |
| Extra Active | 1.9 | Physical job + exercise, or twice-daily training |
NHS Dietary Guidelines for the UK
The NHS Eatwell Guide provides the most up-to-date dietary recommendations for adults in England. Key points include:
- Eat at least 5 portions of fruit and vegetables every day (a portion is 80g of fresh, frozen, or tinned fruit or vegetables)
- Base meals on higher-fibre starchy carbohydrates such as potatoes with skin, wholemeal bread, and brown rice
- Have some dairy or dairy alternatives (choose lower-fat and lower-sugar options where possible)
- Eat beans, pulses, fish, eggs, meat, and other proteins — aim for at least 2 portions of sustainably sourced fish per week, one of which should be oily
- Choose unsaturated oils and spreads, and eat in small amounts
- Drink 6–8 cups or glasses of fluid daily — water, lower-fat milk, and sugar-free drinks all count
- Cut down on foods and drinks high in fat, salt, and sugar
- Men should consume no more than 14 units of alcohol per week, spread across 3+ days
Traffic Light Food Labels
The UK's voluntary traffic light food labelling system makes it easy to make healthier choices at a glance. Labels display energy (kcal), fat, saturated fat, sugar, and salt content per serving, colour-coded as:
HIGH — Eat less often or in smaller amounts
MEDIUM — Enjoy as part of a balanced diet
LOW — A healthier choice
Ultra-Processed Foods and UK Health
Ultra-processed foods (UPFs) now make up approximately 57% of the calories in the average UK adult diet, according to research published in the British Medical Journal. UPFs are industrial food formulations typically containing five or more ingredients, including additives not found in home cooking — such as emulsifiers, flavour enhancers, and colourings. Studies published in The Lancet (2024) have linked high UPF consumption to increased risks of cardiovascular disease, type 2 diabetes, depression, and certain cancers. The NOVA food classification system categorises foods from Group 1 (unprocessed) to Group 4 (ultra-processed). The NHS recommends prioritising whole and minimally processed foods, and reading labels to identify UPF ingredients.
Calorie Counting: Accuracy and Limitations
While calorie counting is a useful tool, it is important to understand its limitations. UK food labelling regulations allow a tolerance of up to 20% in the declared calorie content of packaged foods. Cooking methods significantly affect calorie availability — for example, cooked rice has more bioavailable calories than raw, and resistant starch in cooled cooked potatoes is metabolised differently. Individual gut microbiome differences mean two people can absorb different numbers of calories from the same food. Despite these limitations, maintaining a calorie deficit through consistent tracking remains one of the most evidence-based approaches to weight loss. Apps such as Nutracheck (widely used in the UK), MyFitnessPal, and the free NHS Weight Loss Plan provide practical tools for tracking.
UK Obesity Statistics 2026
Obesity is a major public health challenge in the United Kingdom:
- Around 28% of adults in England are obese (BMI ≥30), and a further 36% are overweight (BMI 25–30) (NHS Digital 2024).
- Obesity costs the NHS approximately £6.5 billion per year in direct treatment costs.
- The broader economic cost of obesity in the UK, including lost productivity, is estimated at £58 billion per year.
- The UK has one of the highest rates of obesity in Western Europe, behind only Hungary and Turkey.
- NHS weight loss drugs such as semaglutide (Wegovy/Ozempic) are now available through specialist weight management services for those with BMI ≥35 and at least one weight-related condition.
Frequently Asked Questions
Last updated: February 2026 | Based on NHS Eatwell Guide and Mifflin-St Jeor (1990) formula