Build a meal from UK common foods. Get calories, protein, carbs, fat and fibre with progress against your daily targets.
| Food | Category | Calories | Protein | Carbs | Fat | Fibre |
|---|
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.
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.
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.
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.
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.
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.
This calculator uses established health formulas and UK-specific reference ranges to provide useful estimates. While online calculators are helpful for general guidance, they should not replace professional medical advice. Always consult your GP or a qualified health professional for personalised health assessments.
UK health guidelines are published by the NHS, Public Health England, and NICE (National Institute for Health and Care Excellence). This tool aligns with these official guidelines where applicable, providing results relevant to the UK population.
The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults, or 75 minutes of vigorous activity. A healthy BMI range for adults is 18.5 to 24.9. The UK Chief Medical Officers advise that both men and women should not regularly drink more than 14 units of alcohol per week. Calorie guidance suggests approximately 2,000 kcal per day for women and 2,500 kcal for men, though individual needs vary.
A 30-year-old female who is 165cm tall and weighs 65kg would have a BMI of 23.9, which falls within the healthy range. Her estimated Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation would be approximately 1,387 kcal per day, rising to around 1,910 kcal with moderate activity.
Source: Based on NHS and Public Health England guidelines. Last updated March 2026.
Data verified against official UK government sources. Last checked April 2026.