Kalkulo

Calorie calculator

Estimate your daily calorie intake (TDEE) with the Mifflin-St Jeor equation against NHS reference intakes of 2,000 kcal for women and 2,500 kcal for men.

Result
2556 kcal/day
Basal metabolism : 1649 kcal

About this tool

Why use this tool

The calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of kilocalories you burn each day. It is the starting point for any weight management plan, aligned with NHS Eatwell Guide advice and Public Health England reference intakes (2,000 kcal/day for women, 2,500 kcal/day for men).

How the calculation works

Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation, endorsed by the British Dietetic Association: men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; women = same − 161. TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extremely active).

Real example

A 40-year-old woman, 11 stone (69.9 kg), 5'5" (165 cm), light activity: BMR = 10×69.9 + 6.25×165 − 5×40 − 161 = 1,370 kcal. TDEE = 1,370 × 1.375 = 1,884 kcal/day. To lose about 0.5 kg per week, reduce by 500 kcal/day (1,384 kcal) — but the NHS recommends no lower than 1,400 kcal/day for women.

Practical tips

Follow the NHS Eatwell Guide: base meals on starchy carbohydrates (preferably wholegrain), aim for 5 portions of fruit and vegetables per day, choose lean proteins (fish twice a week, one oily), reduce saturated fat, sugar and salt. Drink 6–8 glasses of fluid per day. The Chief Medical Officers recommend 150 minutes of moderate activity per week plus strengthening exercises twice weekly. Free NHS advice is available via the NHS Better Health service.

Disclaimer

This is an estimate for general information. Individual requirements vary with muscle mass, medical conditions (thyroid disorders, diabetes, PCOS) and medications. Consult your GP or a HCPC-registered dietitian before starting a significant calorie deficit, especially if you are pregnant, breastfeeding, under 18, over 65 or have a history of eating disorders. Contact Beat (beateatingdisorders.org.uk) for support.

Frequently asked questions

What are the UK reference calorie intakes?⌄
Public Health England sets reference intakes of about 2,000 kcal a day for women and 2,500 kcal a day for men, figures you will also see printed on UK food packaging. These are population averages for a person of average build and activity level, not personal targets — your own TDEE from this calculator will usually differ from them.
How much of a calorie deficit does the NHS recommend for weight loss?⌄
NHS weight-loss guidance generally suggests a deficit of around 600 kcal a day below your TDEE, aiming for a steady loss of about 0.5 to 1 kg (roughly 1 to 2 lb) per week. Losing weight faster than this is usually harder to sustain and increases the risk of losing muscle rather than fat.
Do alcoholic drinks count towards my daily calories?⌄
Yes, and they are easy to underestimate. Alcohol provides about 7 kcal per gram — almost as much as fat — and a large glass of wine or a pint of strong lager can add 200 kcal or more with little nutritional value. The NHS flags alcohol as a common hidden source of extra calories when people are trying to manage their weight.
How does the calculator's activity factor work for a desk job versus manual work?⌄
The activity multiplier scales your BMR up according to how much you move in a typical week, from around 1.2 for a sedentary desk job with little exercise up to 1.9 for very active manual work or daily intense training. Choosing an honest activity level matters more than the precision of the BMR formula itself, since overestimating activity is the most common reason TDEE estimates run too high.
Can I use this calculator for a child or teenager?⌄
No. This tool is built for adults; children and teenagers have different energy needs tied to growth, and their intake should follow NHS or paediatric dietitian guidance rather than an adult TDEE formula. Speak to a GP or school nursing service for concerns about a child's weight or diet.

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