How is this different from US calorie calculators?

This tool is specifically designed for the UK, offering input options for Stones & Pounds, defaulting to Metric, and utilizing NHS-recommended calorie deficits (600kcal) rather than generic US percentages.

How many calories should I eat to lose weight in the UK?

The NHS recommends a daily deficit of 600 calories for sustainable weight loss. For the average UK man, this is approx 1,900 kcal; for women, 1,400 kcal.

Which BMR formulas are included?

Mifflin–St Jeor (Default), Revised Harris–Benedict, and Katch–McArdle.

Calorie Calculator UK — NHS Aligned BMR & TDEE Tool

Enter your details below to calculate NHS targets

Age (15–80)

Gender

Male Female

Height

Weight

Activity Level

Settings

Results unit

BMR Formula

Body Fat % (for Katch–McArdle)

Result Breakdown

Daily calorie estimates based on your TDEE and UK Health guidelines.

Show info for weight gain

Zigzag Calorie Cycling

Two example 7‑day schedules that average to your chosen targets.

Zigzag diet schedule 1

Day	Mild weight loss	NHS Recommended

Zigzag diet schedule 2

Day	Mild weight loss	NHS Recommended

Activity Level

Estimated weekly weight change if you increase activity beyond your selected level (7,700 kcal ≈ 1 kg).

Activity level	Weight change per week

Exercise Guidelines

Exercise: 15–30 minutes of elevated heart rate activity.

Intense exercise: 45–120 minutes of elevated heart rate activity.

Very intense exercise: 2+ hours of elevated heart rate activity.

Food Energy Converter

Convert between kcal, kJ, J and small calories. Uses 1 kcal = 4.1868 kJ.

4.1868

How the UK Calorie Calculator Works

A calorie calculator estimates the energy your body uses each day. We compute your basal metabolic rate (BMR)—the energy you’d burn at rest—and multiply it by an activity factor to produce total daily energy expenditure (TDEE).

NHS Weight Loss Guidelines

Unlike generic US calculators, this tool aligns with UK public health advice. The NHS suggests a sustainable deficit of approximately 600 calories below your TDEE for weight loss. This promotes a steady loss of roughly 0.5kg to 1kg per week.

What Is Zigzag Calorie Cycling?

Zigzagging alternates higher and lower calorie days while keeping the weekly average equal to your target. Some people find occasional higher‑calorie days improve adherence and training performance.

How Many Calories Do You Need?

For maintenance, aim for your TDEE. For weight change, we recommend the NHS deficit calculated above (-600 kcal) for safe, sustainable results.

Calories in Common UK Foods

Values are typical estimates. Always check the nutrition label.

Food	Serving	kcal	kJ
Apple	1 medium (182 g)	95	398
Banana	1 medium (118 g)	105	439
Greggs Sausage Roll	1 roll	327	1370
Semi-Skimmed Milk	200 ml	92	385
Chicken breast	100 g (cooked)	165	691
White rice	150 g cooked	195	816
Cheddar Cheese	30g (matchbox size)	125	523

Calories Burned from Common Exercises

Approximate calories burned for a 70 kg person (per 30 minutes).

Activity	kcal / 30 min
Walking, brisk (4 mph)	170
Jogging (5 mph)	300
Running (6 mph)	372
Cycling, moderate	300
Swimming, freestyle	250
Strength training	180

Calorie Calculator – Frequently Asked Questions

Is a “Calorie” the same as a “kcal”?

On UK nutrition labels, yes. One food Calorie (capital C) equals one kilocalorie (kcal).

Which formula should I use?

Mifflin–St Jeor is a great default. If you know your body‑fat %, try Katch–McArdle.

How quickly should I lose weight?

The NHS recommends 0.5kg to 1kg per week. This calculator is tuned to those safe limits.

Medical disclaimer

This information is educational. Speak with a GP or qualified nutritionist about health conditions.