What does this Calorie Calculator do?

It estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using standard equations, then suggests calorie targets to maintain, lose, or gain weight.

Which BMR formulas are included?

Mifflin–St Jeor, Revised Harris–Benedict, and Katch–McArdle (requires body‑fat percentage).

How accurate are calorie calculators?

They are estimates. Individual metabolism can differ, so use results as a starting point and adjust based on weekly progress and professional guidance.

How many calories are in protein, carbs, and fat?

Protein ~4 kcal per gram, carbohydrate ~4 kcal per gram, fat ~9 kcal per gram, and alcohol ~7 kcal per gram.

Calorie Calculator UK — Free BMR & TDEE Calculator (with Zigzag & Converter)

Q: What is zigzag calorie cycling?

A weekly pattern of higher and lower calorie days that averages to your selected target. It can help adherence without changing the overall weekly intake.

Modify the values and click Calculate to use

Age (15–80)

Gender

Male Female

Height

Weight

Activity Level

Settings

Results unit

BMR Formula

Body Fat % (for Katch–McArdle)

Result

Daily calorie estimates to maintain, lose, or gain weight.

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	Weight loss

Zigzag diet schedule 2

Day	Mild weight loss	Weight loss

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 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). Your goal calories are then set relative to TDEE: lower for weight loss, higher for weight gain.

BMR equations we support

Mifflin–St Jeor (default): Accurate for most adults.
Revised Harris–Benedict: The classic equation updated with newer data.
Katch–McArdle: Uses lean body mass (requires body‑fat %). Helpful when body fat is higher or lower than average.

All results are estimates. Metabolism varies with genetics, hormones, medications, sleep, and more. Use these numbers as a starting point, then adjust based on weekly progress.

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. Our calculator builds two example 7‑day schedules and ensures the totals average to your selected goal.

High days typically sit near maintenance calories.
Low days are below the target—balanced so the weekly average is unchanged.
Use whichever pattern fits your lifestyle; consistency matters more than the exact pattern.

How Many Calories Do You Need?

For maintenance, aim for your TDEE. For weight change, adjust gradually: about −250 to −500 kcal/day for fat loss or +250 to +500 kcal/day for muscle gain. Larger deficits can reduce performance and are harder to sustain.

Tips for more accurate tracking

Weigh yourself at the same time of day, 3–7× per week, and track the weekly average.
Log food with kitchen scales; measuring cups and eyeballing can mislead.
Re‑estimate needs whenever your weight or activity changes.
Protein (~1.6–2.2 g/kg body weight) helps preserve muscle during a cut; hydrate and sleep well.

Calories in Common Foods (UK)

Values are typical estimates. Always check the nutrition label of the specific product you buy in the UK.

Food	Serving	kcal	kJ
Apple	1 medium (182 g)	95	398
Banana	1 medium (118 g)	105	439
Blueberries	1 cup (148 g)	84	352
Orange juice	200 ml	94	393
Whole milk	200 ml	122	510
Egg	1 large	72	301
Chicken breast	100 g (cooked)	165	691
Salmon	100 g (cooked)	208	870
White rice	150 g cooked	195	816
Pasta	180 g cooked	280	1172
Bread (wheat)	1 slice (≈40 g)	95	398
Peanut butter	2 tbsp (32 g)	188	786
Olive oil	1 tbsp (14 g)	119	498
Greek yogurt	170 g	100	418
Beer (5%)	330 ml	140	586

Calories Burned from Common Exercises

Approximate calories burned for a 70 kg person (per 30 minutes). Actual values vary by intensity, body weight, and technique.

Activity	kcal / 30 min
Walking, brisk (4 mph)	170
Jogging (5 mph)	300
Running (6 mph)	372
Cycling, moderate (12–14 mph)	300
Rowing machine (moderate)	260
Elliptical trainer	270
Swimming, freestyle (moderate)	250
Jump rope	350
Strength training	180
Yoga (vinyasa)	180

Energy from Common Food Components

Component	kcal per gram	kJ per gram
Protein	4	16.7
Carbohydrate	4	16.7
Fat	9	37.6
Alcohol (ethanol)	7	29.3
Fibre (digestible portion varies)	~2	~8.4

Example Daily Meal Plans

Balanced ideas that land near the listed targets. Swap foods to suit taste, culture, and budget.

~2,000 kcal

Meal	Example	kcal
Breakfast	Greek yogurt parfait (yogurt, berries, granola) + coffee	450
Lunch	Grilled chicken bowl (rice, vegetables, avocado)	650
Snack	Apple + peanut butter	250
Dinner	Salmon, roasted potatoes, salad with olive oil	650
Total		~2,000

~1,800 kcal

Meal	Example	kcal
Breakfast	Oats with banana and almonds	400
Lunch	Turkey sandwich on wholemeal + side salad	550
Snack	Cottage cheese + pineapple	200
Dinner	Stir‑fried tofu with vegetables & rice	600
Total		~1,750–1,850

~1,500 kcal

Meal	Example	kcal
Breakfast	Veggie omelette + toast	350
Lunch	Quinoa salad with chickpeas and feta	450
Snack	Protein shake	200
Dinner	Grilled prawn tacos + slaw	450
Total		~1,450–1,550

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 is 4.1868 kilojoules (kJ).

Which formula should I use?

Mifflin–St Jeor is a great default. If you know your body‑fat %, try Katch–McArdle. Results from different formulas will be close—pick one and be consistent.

How quickly should I lose or gain weight?

Many people aim for about 0.25–0.5 kg (0.5–1 lb) per week. Faster changes are possible but harder to sustain and should be medically supervised.

Do I need to count calories forever?

No. Counting is a tool to learn portions and energy density. Over time you can transition to habits like plate methods, meal templates, or mindful eating.

Medical disclaimer

This information is educational, not medical advice. Speak with a qualified professional about health conditions, pregnancy, or therapeutic diets.