Build a meal from UK common foods. Get calories, protein, carbs, fat and fibre with progress against your daily targets.
Understanding Calories and UK Nutrition
What is a Calorie?
A calorie (kcal) is a unit of energy. In nutrition, "calories" and "kcal" are used interchangeably. 1 kcal equals the energy needed to raise the temperature of 1kg of water by 1°C. Your body requires energy from food to fuel every function from breathing to exercise. The three macronutrients provide calories: carbohydrates (4 kcal/g), protein (4 kcal/g), and fat (9 kcal/g). Alcohol also provides calories at 7 kcal/g.
UK Daily Calorie Recommendations
The NHS recommends 2,000 kcal per day for women and 2,500 kcal for men as a general average for maintaining weight. These are averages - actual needs depend on age, height, weight, and activity level. A sedentary office worker may need only 1,600-1,800 kcal, while a physically active manual worker may need 3,000+ kcal per day. The Scientific Advisory Committee on Nutrition (SACN) recommends using personalised calculations for accurate targets.
Macronutrients: Protein, Carbs and Fat
UK guidelines recommend protein should make up 15-20% of total calories (roughly 50-75g for a 2,000 kcal diet), carbohydrates 45-55% (225-275g), and fat 30-35% (66-78g). Saturated fat should be limited to under 20g for women and 30g for men. Fibre intake should be at least 30g per day for adults - most UK adults consume only 18-20g.
Reading UK Food Labels
UK food labels (following EU regulations still applied post-Brexit) show energy per 100g AND per serving. The front-of-pack traffic light system shows red (high), amber (medium), and green (low) for calories, fat, saturated fat, sugar and salt. A 'high' calorie food per 100g is above 450 kcal; 'low' is under 100 kcal. 'High' fat is above 17.5g per 100g.
Calorie Deficit and Weight Loss
A calorie deficit of 500 kcal per day produces approximately 0.5kg (1lb) of weight loss per week - a safe, sustainable rate. Creating this deficit through a combination of moderate dietary reduction and increased activity is more sustainable than extreme restriction. NHS guidelines recommend losing no more than 0.5-1kg per week for sustainable results.
Fast Food Calorie Comparisons
Common UK fast food calorie counts to be aware of: McDonald's Big Mac 508 kcal, KFC Original Recipe piece 200 kcal, Greggs sausage roll 311 kcal, Subway 6-inch Italian BMT 430 kcal, Domino's slice (medium pepperoni) ~250 kcal, Nando's half chicken (no sides) ~430 kcal. These are significant portions of a daily calorie budget and often come alongside high-calorie sides and drinks that can push a meal over 1,000 kcal.
Frequently Asked Questions
How many calories should I eat per day UK?
UK NHS guidelines recommend 2,000 kcal per day for women and 2,500 kcal for men as a general average for a moderately active adult maintaining current weight. Individual needs vary significantly based on age, weight, height, and activity level. Use our calories per day calculator for a personalised target.
How many calories are in a slice of white bread?
A medium slice of white bread (40g) contains approximately 94 kcal, with 3.2g protein, 18g carbohydrates and 0.8g fat. Wholemeal bread is similar at about 88 kcal per slice but provides significantly more fibre (2.4g vs 0.8g), making it more filling and better for digestive health.
How many calories in a banana?
A medium banana (120g) contains approximately 107 kcal, 1.3g protein, 27g carbohydrates and 0.4g fat. Bananas provide potassium, vitamin B6 and natural sugars for quick energy. They are a popular pre-exercise snack but also reasonable as a daily fruit portion.
How many calories in a chicken breast?
A 100g cooked chicken breast (skinless) contains approximately 165 kcal with 31g protein and 3.6g fat. A full chicken breast (150g) is around 248 kcal. Chicken breast is one of the leanest, highest-protein foods available and is a staple of most weight management and muscle-building diets.
How many calories in a Big Mac?
A McDonald's Big Mac contains 508 kcal with 25g protein, 41g carbohydrates and 25g fat. A full Big Mac meal (burger, large fries, regular cola) totals approximately 1,100-1,200 kcal - more than half the daily recommended calorie intake for women and nearly half for men.
What is the difference between calories and kcal?
In nutrition, "calories" and "kcal" mean the same thing. Food energy is measured in kilocalories (kcal). When a label says 200 calories, it means 200 kcal. Technically, 1 kcal equals 1,000 small calories, but in everyday nutrition the terms are used interchangeably. All UK food labels use kcal alongside kJ (kilojoules).
How can I reduce my daily calorie intake?
Effective strategies include: increasing vegetables (high volume, low calories), switching from sugary drinks to water or sugar-free alternatives (saves 150-300 kcal/day), reducing portion sizes by 20%, choosing lower-calorie cooking methods (grilling vs frying), eating more slowly to recognise fullness earlier, and using smaller plates. A deficit of 500 kcal/day creates approximately 0.5kg weight loss per week.