Child Calorie Calculator UK 2025 | Daily Calorie Needs

Q: How many calories does a child need per day?

UK Department of Health guidelines recommend: 1–3 years: 1,230 kcal (boys), 1,165 kcal (girls); 4–6 years: 1,715 kcal (boys), 1,545 kcal (girls); 7–10 years: 1,970 kcal (boys), 1,740 kcal (girls); 11–14 years: 2,220 kcal (boys), 1,845 kcal (girls); 15–18 years: 2,755 kcal (boys), 2,110 kcal (girls).

Q: What should a child's packed lunch contain?

A healthy packed lunch should contain: a starchy carbohydrate (bread, rice, pasta), a protein source (chicken, tuna, egg, cheese, beans), at least one portion of fruit and one vegetable, a dairy item (yoghurt, cheese), and water or milk. Aim for around 530 kcal for primary age children.

Q: Is my child overweight?

In the UK, child weight is assessed using BMI centile charts (RCPCH UK-WHO growth charts) rather than adult BMI categories. A child with a BMI above the 91st centile is considered overweight; above the 98th centile is obese. Speak to your GP or health visitor if you have concerns.

Q: What is the Eatwell Guide for children?

The NHS Eatwell Guide recommends: at least 5 portions of fruit and vegetables per day, starchy carbohydrates as the main part of each meal, dairy or fortified alternatives for calcium, protein foods (meat, fish, eggs, beans, pulses) at most meals, small amounts of healthy fats, and limiting foods high in fat, salt and sugar.

Calculate recommended daily calorie intake for children aged 1–18 based on UK Department of Health and NHS guidelines.

Child's Details

Child's age (years) Gender Activity level

kcal per day recommended

Remember: These figures are average guidelines. Individual children vary — a very active child will need more, a less active one less. Focus on nutritious food variety rather than strict calorie counting.

UK Recommended Daily Calorie Intake for Children

The following figures are based on guidance from the UK Department of Health and Public Health England (now UKHSA), representing estimated average requirements (EAR) for energy for children at typical activity levels.

Age Group	Boys (kcal/day)	Girls (kcal/day)
1–3 years	1,230	1,165
4–6 years	1,715	1,545
7–10 years	1,970	1,740
11–14 years	2,220	1,845
15–18 years	2,755	2,110

Key point: These are Estimated Average Requirements (EAR) — meaning half of children in each age group will need more and half will need less. They represent average energy needs at typical activity levels and are not strict targets.

Factors That Affect a Child's Calorie Needs

The figures above are useful starting points, but several factors influence how many calories any individual child actually needs:

Activity Level

Physical activity is the biggest variable. A child who plays sport for 2 hours per day will need significantly more calories than one who spends most of the day sitting. The NHS recommends children aged 5–18 get at least 60 minutes of moderate-to-vigorous physical activity per day. Children doing significantly more — for example those training for competitive swimming or gymnastics — may need 20–30% more calories than the standard figures.

Growth Spurts

Children go through periods of rapid growth — typically in infancy, early childhood, and puberty. During these periods, calorie needs increase noticeably. Parents often notice children eating more during these phases, which is a natural response to increased energy requirements. The most dramatic calorie increase occurs during puberty, which is why the 11–18 age range shows such a large jump in recommended intake.

Body Size and Composition

A larger or more muscular child will have a higher basal metabolic rate (BMR) and therefore higher overall calorie needs, even at rest. BMI-for-age charts are a more appropriate assessment tool for children than the adult BMI scale.

Health Conditions

Some medical conditions affect calorie needs. Children with conditions such as cystic fibrosis, congenital heart disease, or those recovering from illness or surgery may need significantly more calories. Children with feeding difficulties or certain metabolic conditions may need specialised dietary guidance from a paediatric dietitian.

The Eatwell Guide for Children

The NHS Eatwell Guide sets out the proportions of different food groups that should make up a healthy diet. For children over 2 years old, the same principles apply as for adults, adjusted for age-appropriate portions.

Starchy Carbohydrates

Bread, pasta, rice, potatoes. Should make up about a third of meals. Choose wholegrain where possible.

Fruit and Vegetables

At least 5 portions per day. Fresh, frozen, tinned and dried all count. Limit fruit juice to 150ml per day.

Dairy and Alternatives

Milk, cheese, yoghurt for calcium. Children under 2 should have full-fat dairy. Fortified plant milks are alternatives.

Protein Foods

Meat, fish, eggs, beans, pulses, nuts. Aim for 2 portions per day. Include oily fish at least once per week.

Oils and Spreads

Use unsaturated oils (olive, rapeseed) in small amounts. Limit saturated fats (butter, lard, coconut oil).

Age-Appropriate Portion Sizes

Children should not eat adult-sized portions. A useful guide is that a portion for a young child is approximately the size of their own palm or fist, scaling up as the child grows. The British Nutrition Foundation provides age-specific portion size guidance:

1–3 years: Pasta 1–2 tablespoons; fruit half a small banana; meat/fish 1–2 tablespoons minced
4–6 years: Pasta 2–4 tablespoons; fruit half an apple; meat/fish 30g
7–10 years: Pasta 4–5 tablespoons; fruit 1 medium apple; meat/fish 50–60g
11–14 years: Pasta 5–6 tablespoons; fruit 1 medium piece; meat/fish 70–80g
15–18 years: Adult portions are appropriate (Pasta 5–6 tablespoons; meat/fish 80–100g)

School Meals and Calorie Standards

UK legislation sets nutritional standards for school meals in state schools in England. These standards cover both calories and nutritional content:

School Type	Minimum Calories per Lunch	Notes
Primary school (ages 4–11)	530 kcal	Must include vegetables, protein, starchy food and dairy
Secondary school (ages 11–18)	646 kcal	Higher calorie requirement reflects greater energy needs
Special schools	530–646 kcal	Adjusted to pupil age range

School meals must also meet standards for fat, saturated fat, sugar, salt, fibre, and key nutrients including iron, calcium, vitamin A, vitamin C, and folate.

Free school meals: In the UK, all children in reception to Year 2 (ages 4–7) are entitled to Universal Free School Meals. Children in older year groups may qualify based on household income. Use our Free School Meals guide to check eligibility.

Healthy Packed Lunch Guide

If your child takes a packed lunch, aim for around 530 kcal (primary age) or 646 kcal (secondary age) with a good nutritional balance. A well-planned packed lunch should include:

Starchy carbohydrate: Sandwiches on wholemeal bread, pasta salad, rice cakes, or wraps — approximately 200–250 kcal
Protein: Chicken, tuna, egg, cheese, hummus, or beans — approximately 100–150 kcal
Fruit: One portion (apple, banana, grapes, satsuma) — approximately 60–80 kcal
Vegetable: Cucumber sticks, cherry tomatoes, carrot sticks — approximately 20–30 kcal
Dairy: Small pot of yoghurt or cheese — approximately 80–120 kcal
Drink: Water, milk, or diluted juice — 0–50 kcal

Avoid sending energy drinks, high-sugar drinks, crisps, chocolate bars, or sweets as regular packed lunch items. These are high in calories but low in nutrients children need for concentration and growth.

Underweight and Overweight Children

Unlike adults, child weight is assessed using BMI-for-age centile charts rather than fixed BMI cutoffs. In England, the National Child Measurement Programme (NCMP) measures children in Reception (age 4–5) and Year 6 (age 10–11). Results from 2022–23 showed:

22.7% of Year 6 children were living with obesity
14.2% of Reception children were living with overweight or obesity
About 3–4% of children in each year group are underweight

If you are concerned about your child's weight — whether too high or too low — speak to your GP or health visitor. They can assess your child using the correct age- and sex-specific centile charts and refer to a paediatric dietitian if needed. Do not put a child on a calorie-restricted diet without medical supervision.

Frequently Asked Questions

How many calories does a child need per day?

UK Department of Health Estimated Average Requirements: 1–3 years: 1,230 kcal boys / 1,165 kcal girls; 4–6 years: 1,715 / 1,545; 7–10 years: 1,970 / 1,740; 11–14 years: 2,220 / 1,845; 15–18 years: 2,755 / 2,110. These are averages — very active children will need more.

Should I count calories for my child?

The NHS does not recommend routine calorie counting for children. Instead, focus on offering a variety of nutritious foods following the Eatwell Guide, using appropriate portion sizes, maintaining regular mealtimes, and encouraging daily physical activity. Calorie figures are a reference guide, not a strict daily target to be tracked meal by meal.

How many calories should a school lunch contain?

UK school food standards require primary school lunches to provide at least 530 kcal and secondary school lunches at least 646 kcal. These figures represent roughly one third of a child's total daily energy needs and must meet additional nutritional standards covering fat, salt, sugar, fibre and key micronutrients.

What should a child's packed lunch contain?

A healthy packed lunch should include: a starchy carbohydrate base (wholemeal bread, pasta, wraps), a protein source (chicken, tuna, egg, cheese, beans), at least one fruit portion and one vegetable portion, a dairy item (yoghurt, cheese), and water or milk to drink. Aim for around 530 kcal for primary age children.

Is my child overweight?

Child weight is assessed using BMI-for-age centile charts, not adult BMI categories. A BMI above the 91st centile for age and sex is considered overweight; above the 98th centile is obese. Speak to your GP or health visitor if you have concerns — they will use the correct assessment tools and can refer to specialist support if needed.

What is the Eatwell Guide for children?

The NHS Eatwell Guide recommends that children over 2 eat: plenty of starchy carbohydrates as their main energy source; at least 5 portions of fruit and vegetables per day; dairy or calcium-rich alternatives; protein foods at most meals; and small amounts of healthy unsaturated fats. High-fat, high-sugar and high-salt foods should be occasional treats rather than everyday items.

Do children's calorie needs increase during puberty?

Yes, significantly. The jump from the 7–10 age group to the 11–14 group represents a substantial increase, and the 15–18 category — particularly for boys — shows the highest calorie requirements of any child age group. Boys aged 15–18 need approximately 2,755 kcal per day, approaching adult male requirements. This reflects rapid growth, increased muscle mass, and hormonal changes during puberty.

Related Calculators

Child BMI Calculator Adult Calorie Calculator Protein Intake Calculator

Last updated: February 2026. Based on UK Department of Health Dietary Reference Values and NHS guidance. This calculator provides general guidance only — consult a GP or paediatric dietitian for individual advice. Written by Mustafa Bilgic.