Accurate Calorie Calculator for Women – BMR, TDEE & Daily Target
Free accurate calorie calculator UK for women and men using British or American units. Estimate BMR and TDEE, set daily calorie targets, and get healthy macro suggestions. Set your goal to achieve healthy weight loss, gain or maintain.
Calorie Calculator
Estimate your daily calories with UK units by default. Switch units any time and download a printable result.
Note: Estimates use the Mifflin–St Jeor equation. This tool supports British (default), US, and Metric units.
The information on this page is for educational purposes only. For personalised dietary advice, please consult your GP or a registered dietitian. You can find more information on healthy weight loss on the NHS website.
Estimate your daily calories using BMR + activity. British units are selected by default.
Calorie Calculator for Women – Work Out Your Daily Energy Needs
Find out how many calories your body really needs each day with our accurate calorie calculator UK tool. Based on NHS-recommended formulas, this calorie requirement calculator UK helps you estimate your daily calorie intake for maintaining, gaining, or losing weight. You can also use it to start calculating a calorie deficit — the smart way to reach your weight goals safely and effectively.
Keeping an eye on daily energy intake is a simple way to support a healthy, balanced lifestyle. This free calorie calculator for women helps you estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using either British measurements (stones, pounds, feet and inches) or American units (pounds, feet and inches). Prefer metric? You can switch to kilograms and centimetres in a tap. British units are selected by default for convenience.
How it works
Your BMR is the number of calories your body needs at rest to perform essential functions such as breathing and cell repair. We use the widely trusted Mifflin–St Jeor equation to estimate BMR, then apply an activity factor to estimate your TDEE – the calories you typically burn each day. You can then choose a goal: maintain, gentle fat loss, or lean gain.
Select your desired goal on calorie calculator
- Maintain weight: It will help you in finding, how you can stay within your normal body weight.
- Gentle fat loss: Selecting a gentle fat loss may help you around a 15% reduction in weight.
- Lean gain: This goal selection may help you about a 10% increase.
Why this calorie calculator tool is different
- Designed with women in mind: friendly language, positive guidance and an elegant interface.
- Multiple unit systems: British by default, with easy switching to US or metric.
- Actionable output: a daily target, a clear position bar, and macro suggestions for protein, carbohydrates and fat.
- Mobile-first and fast: lightweight code that loads quickly on phones and tablets.
Tips for healthy progress
- Pair your calorie target with nutrient-dense meals rich in lean protein, whole grains, fruit and veg.
- Aim for regular movement across the week; mix strength work with brisk walks for a balanced routine.
- Hydration and sleep matter more than you think—keep a water bottle handy and prioritise restful nights.
- Remember, numbers are guides. For personal advice, speak with your GP or a registered dietitian.
Your Simple Guide to Calorie Counting for Weight Loss
Ready to take control of your weight? Use the calorie calculator, calorie counting is a powerful, straightforward method to understand your body’s energy needs. Let’s break it down into four easy steps.
Step 1: Find Your Personal Calorie Number
Your body burns calories just to exist—this is your Basal Metabolic Rate (BMR). Use a BMR calculator (like the one on this site!) to find your number. For even greater accuracy, if you know your body fat percentage, the Katch-McArdle formula is a great choice.
Remember: These numbers are a helpful starting point, not a perfect prediction.
Step 2: Set a Smart, Sustainable Goal
The golden rule? A 3,500 calorie deficit equals roughly 1lb of weight loss.
- Healthy Target: Aim for a 500-calorie daily deficit to lose about 1lb per week.
- Maximum Safe Limit: Don’t exceed a 1,000-calorie deficit (2lbs per week) without consulting your GP or a dietitian.
Step 3: Track Your Way with Ease
Tracking has never been easier! Find a method that fits your life:
- Smartphone Apps: MyFitnessPal, Lose It! and others have huge databases for UK supermarkets and restaurants.
- The Old-School Method: A simple notepad or notes app works perfectly.
- Pro-Tip: After a few weeks of measuring (using kitchen scales), you’ll be able to estimate portions like a pro!
Step 4: Review, Adjust & Succeed
Weight loss isn’t always a straight line. For the best results:
- Weigh yourself weekly, not daily, to see the true trend.
- Measure at the same time (e.g., Friday morning before breakfast).
- Be patient! If progress stalls, reassess your portions or activity levels.
Weight Loss Calculator – Track, plan and stay motivated
Why Calorie Calculator Works for Busy Women
It Builds Food Awareness: Ever mindlessly eaten a whole bag of crisps? Tracking opens your eyes to the calories in everyday foods and how they affect your hunger. You’ll quickly learn which foods are worth the calories and which aren’t.
It Makes Exercise Tangible: Seeing that a small chocolate bar equals 30 minutes of brisk walking can be a powerful motivator to choose an apple instead!
It Gives You Control: Instead of guessing, you have a clear, measurable goal. It’s not about eating less; it’s about eating smart.
The Bigger Picture: Health Beyond the Numbers
While “calories in vs. calories out” is fundamental, the quality of those calories matters for your health and energy.
- Focus on Whole Foods: Minimally processed meals, lean proteins, and plenty of vegetables keep you fuller for longer and provide essential nutrients.
- Beware of Portion Distortion: Restaurant meals can be 2-3 times a normal portion. Using a smaller plate at home is a simple trick to control intake effortlessly.
The Bottom Line: The best weight loss plan is the one you can stick with. Calorie counting is a flexible tool that puts you in the driver’s seat. Use it to build habits that lead to lasting, healthy change.
A Healthy Guide to Weight Gain for Women
While many focus on losing weight, we understand that the journey to healthy weight gain for women is just as important. If you’re looking to build curves, increase muscle tone, or simply reach a healthier weight for your body, you’re not alone. Gaining weight isn’t about indulging in empty calories; it’s about nourishing your body with a strategic surplus of the right foods. The goal is to build lean muscle mass and boost your energy levels, not just increase the number on the scale. For UK women seeking a sustainable approach, this involves a focus on nutrient-dense foods and the right kind of exercise to shape your body confidently.
Achieving your goals starts with understanding your calorie needs. Just like with weight loss, you can use a calorie calculator to find your maintenance level and then aim to consume 300-500 calories more per day. Prioritise protein-rich foods like chicken, eggs, Greek yoghurt, and lentils to support muscle growth, and combine this with strength training exercises. Remember, the journey to gaining weight in a healthy way is a marathon, not a sprint. Consulting with a nutritionist or personal trainer can provide a tailored plan to help you build strength and confidence, ensuring every calorie counts towards a stronger, healthier you.
Weight Gain Calculator – Track your weight gain and progress to achieve a healthy weight the smart and sustainable way!
How Many Calories Do You Really Need?
Understanding your daily calorie needs is the cornerstone of any health goal, whether it’s weight loss, maintenance, or gain. Your body requires a certain number of calories each day to fuel everything from basic organ function to your daily walk. This number, known as your Total Daily Energy Expenditure (TDEE), is unique to you and is influenced by key factors like your age, sex, height, current weight, and most importantly, your activity level.
While general guidelines suggest women need between 1,600-2,400 calories per day to maintain their weight, this is a broad estimate. A personalised approach is essential for accurate results. Consuming too few calories can be counterproductive, pushing your body into “conservation mode” and potentially leading to nutrient deficiencies, fatigue, and a slower metabolism. For safe and sustainable weight loss, it’s generally recommended that women consume no fewer than 1,200 calories per day unless under medical supervision.
Not All Calories Are Created Equal
While a calorie is a unit of energy, the source of that calorie profoundly impacts your health, hunger levels, and metabolism. Your diet’s primary calories come from three macronutrients:
- Carbohydrates & Proteins: Your body’s main energy sources.
- Fats: Essential for hormone function and vitamin absorption.
The concept of “calorie quality” is crucial. Here’s why:
- The Thermic Effect of Food: Your body burns calories digesting food. Protein-rich foods and high-fibre vegetables like lean meats and leafy greens require more energy to break down than processed foods. This is known as the thermic effect of food (TEF).
- Satiety and Nutrient Density: 500 calories of chicken and vegetables will keep you feeling full and nourished far longer than 500 calories from a sugary drink. Nutrient-dense foods provide vitamins and minerals, while “empty calories” from sweets, fried foods, and sugary drinks offer little nutritional value and can spike your hunger.
Furthermore, liquid calories from juices, sodas, and specialty coffees can contribute significantly to your daily intake without making you feel full. Opting for water, unsweetened tea, or black coffee is a simple way to manage calorie intake effectively.
The Bottom Line: For sustainable results, focus on a balanced diet rich in whole foods—vegetables, lean proteins, and whole grains. This approach supports a healthy metabolism and provides lasting energy, making it easier to achieve and maintain your weight goals.
Your Essential Calorie Calculator Counter: A Guide to Common UK Foods & Meals
Understanding the calorie content of everyday foods is the first step toward taking control of your nutrition. Whether your goal is weight loss, maintenance, or healthy gain, this comprehensive guide provides a clear snapshot of what’s on your plate. We’ve compiled calorie counts for hundreds of common items, complete with sample meal plans and exercise equivalents to give you a full picture of your energy balance.
“While calorie calculator is a useful tool, the quality of those calories is vital for overall health. Organisations like the British Nutrition Foundation emphasise the importance of a varied diet rich in whole foods over processed options.”
How to Use This Guide:
- Serving Sizes are Key: Always note the serving size. A “cup” is roughly 250ml, and a “slice” is typically one ounce.
- kJ vs. kcal: In the UK, energy is often shown in both kilocalories (kcal) and kilojoules (kJ). We use “calorie” for simplicity, but 1 kcal = 4.184 kJ.
- Think Balance, Not Just Numbers: Use this as a tool for awareness, not restriction. The healthiest diet includes a variety of nutrient-rich foods.
Calories in Common UK Foods
Fruits & Vegetables (The Low-Calorie Champions)
Packed with vitamins, fibre, and antioxidants, fruits and vegetables are the foundation of a healthy diet.
| Food | Serving Size | Calories (kcal) |
|---|---|---|
| Apple | 1 medium (4 oz.) | 59 |
| Banana | 1 medium (6 oz.) | 151 |
| Broccoli | 1 cup | 45 |
| Carrots | 1 cup | 50 |
| Strawberries | 1 cup | 53 |
| Cucumber | 4 oz. | 17 |
| Tomato | 1 cup | 22 |
Pro Tip: While fruits contain natural sugars, their high fibre content helps regulate blood sugar. Don’t fear them!
Proteins (The Building Blocks)
Protein is essential for building muscle, keeping you full, and supporting a healthy metabolism.
| Food | Serving Size | Calories (kcal) |
|---|---|---|
| Chicken Breast (cooked) | 2 oz. | 136 |
| Beef Mince, lean (cooked) | 2 oz. | 142 |
| Grilled Salmon | 2 oz. | 116 |
| Egg | 1 large | 78 |
| Tofu | 4 oz. | 86 |
| Shrimp (cooked) | 2 oz. | 56 |
Pro Tip: Opt for lean proteins like chicken, fish, and plant-based options like tofu to keep calories in check while maximising nutrition.
Common Meals, Snacks & Carbs
These staples make up a large part of our diet. Mindful portion control here can make a significant difference.
| Food | Serving Size | Calories (kcal) |
|---|---|---|
| Pizza (14″ slice) | 1 slice | 285 |
| Cheeseburger | 1 sandwich | 285 |
| Bread, wholemeal | 1 slice | 69 |
| Rice, white (cooked) | 1 cup | 206 |
| Potato (baked) | 6 oz. | 130 |
| Dark Chocolate (70-85%) | 1 oz. | 155 |
Pro Tip: Swapping white bread and rice for their wholemeal counterparts adds filling fibre, helping you feel satisfied for longer on fewer calories.
Beverages & Dairy
Liquid calories can add up quickly without providing satiety. Be mindful of your drinks!
| Food/Drink | Serving Size | Calories (kcal) |
|---|---|---|
| Milk (Semi-Skimmed) | 1 cup | 122 |
| Apple Juice | 1 cup | 117 |
| Coca-Cola Classic | 1 can (330ml) | 139 |
| Beer (Lager) | 1 pint (568ml) | ~215 |
| Red Wine | 175ml glass | ~159 |
| Greek Yogurt (0% Fat) | 1 cup | 110 |
Pro Tip: Sugary drinks and alcohol are major sources of “empty calories.” Choosing water, herbal tea, or sugar-free alternatives is an easy way to reduce your daily intake.
Putting It All Together: Sample Meal Plan
Seeing how these foods fit into a full day’s eating can be incredibly helpful. Here are balanced meal ideas for different calorie goals.
| Meal | 1200 Calorie Plan | 1500 Calorie Plan | 2000 Calorie Plan |
|---|---|---|---|
| Breakfast | Scrambled Eggs (2) & Spinach ~180 kcal | Greek Yogurt, Granola & Berries ~280 kcal | Porridge with Banana & Almonds ~450 kcal |
| Lunch | Grilled Chicken Salad ~350 kcal | Tuna & Sweetcorn Wholemeal Sandwich ~450 kcal | Chicken & Veggie Pasta Salad ~600 kcal |
| Dinner | Grilled White Fish with Steamed Veg & Quinoa ~400 kcal | Lean Beef Chilli with Brown Rice ~550 kcal | Grilled Salmon, New Potatoes & Broccoli ~650 kcal |
| Snacks | Apple & 10 Almonds ~150 kcal | Rice Cakes with Peanut Butter ~220 kcal | Hummus & Carrot Sticks ~300 kcal |
The Other Side of the Equation: Calories Burned
Weight management is a balance of calories in versus calories out. Here’s how many calories a person might burn in 30 minutes of activity*.
| Activity | 125 lb (57 kg) Person | 155 lb (70 kg) Person | 185 lb (84 kg) Person |
|---|---|---|---|
| Walking (Brisk) | 120 kcal | 149 kcal | 178 kcal |
| Cycling (Leisure) | 198 kcal | 246 kcal | 293 kcal |
| Swimming | 198 kcal | 246 kcal | 293 kcal |
| Running | 312 kcal | 387 kcal | 462 kcal |
| Hatha Yoga | 120 kcal | 149 kcal | 178 kcal |
*Calories burned are estimates and can vary based on intensity and individual metabolism.
Understanding Macronutrients: The Calorie Breakdown
All calories come from three macronutrients. Here’s how much energy each one provides per gram, which is why fat is more “calorie-dense.”
Calorie Density of Food Components
| Food Component | Calories (kcal) per Gram | Why It Matters |
|---|---|---|
| Fat | 9 | The most energy-dense nutrient. Healthy fats are vital, but portion control is key. |
| Alcohol (Ethanol) | 7 | Provides “empty calories” with no nutritional value and can hinder fat burning. |
| Protein | 4 | Essential for building muscle and promoting feelings of fullness (satiety). |
| Carbohydrates | 4 | The body’s main source of energy. Includes sugars, starches, and fibre. |
| Fibre | ~2 | The body doesn’t fully digest fibre, so it contributes minimal usable calories. |
Key Takeaway for Weight Management:
Use the calorie calculator to set your goal. Understanding this helps you make smarter food choices. A diet rich in protein and fibre (both lower in usable calories) can help you feel fuller for longer on fewer calories, while being mindful of fats and alcohol helps manage overall calorie intake without having to eliminate them entirely.
Credible Sources related to the Calorie Calculator for Your Health Journey:
- NHS: The Eatwell Guide – The UK’s model for healthy, balanced eating.
- British Dietetic Association – Find fact sheets written by qualified dietitians.
- Harvard Nutrition Source – Evidence-based insights on diet and health.
Calorie Calculator FAQs
Navigating calorie counting can bring up many questions. We’ve compiled answers to the most common queries to help you on your journey to better health.
What is an accurate calorie calculator?
An accurate calorie calculator uses scientific formulas (like Mifflin-St Jeor and Harris-Benedict) to estimate your daily energy needs. Our UK-based calorie calculator follows NHS standards to help you understand how many calories you require for your age, weight, height, and activity level.
Our calorie calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in healthy adults. It provides a strong starting point based on your age, sex, weight, height, and activity level. Remember, any calculator provides an estimate. Your actual needs can be influenced by genetics, hormone levels, and other individual factors. Use the number as a guide and adjust based on your personal results over time.
Why am I not losing weight even though I’m eating my target calories?
This is a very common frustration! Several factors could be at play:
Metabolic Adaptation: As you lose weight, your body requires fewer calories to function. You may need to recalculate your needs after losing significant weight.
Hidden Calories: Cooking oils, dressings, sauces, and bites while cooking can add hundreds of unaccounted calories. Be meticulous with tracking.
Water Retention: Hormonal fluctuations, increased salt intake, or new exercise routines can cause water retention, masking fat loss on the scale.
Inaccurate Tracking: It’s easy to underestimate portion sizes. We recommend using a food scale for a few weeks to re-calibrate your eye.
You’re Gaining Muscle: If you’ve started strength training, you might be losing fat while gaining muscle, which is denser. The scale may not move, but your body composition is improving.
Should I eat back the calories I burn from exercise?
This is a personal choice, but for consistent weight loss, we generally advise not eating back all your exercise calories. Fitness trackers and machine readouts often overestimate calories burned. If you’re feeling very hungry after a tough workout, consider eating back only 25-50% of your estimated “exercise calories” with a protein-rich snack to aid recovery without hindering your deficit.
What’s the difference between BMR and TDEE?
BMR (Basal Metabolic Rate): The number of calories your body needs at complete rest to perform basic life-sustaining functions like breathing and circulation.
TDEE (Total Daily Energy Expenditure): This is your BMR plus the calories you burn from all daily activities, including walking, talking, and exercising. Our calculator finds your TDEE, which is the number you should use to set your calorie goals.
Is it safe to eat less than 1200 calories per day?
No, it is not generally recommended without medical supervision. Consuming fewer than 1200 calories makes it extremely difficult to meet your body’s nutritional needs for vitamins, minerals, and protein. This can lead to muscle loss, nutrient deficiencies, fatigue, and a slowed metabolism, making long-term weight maintenance harder. The NHS advises against very low-calorie diets except in specific cases under professional care.
I want to gain weight healthily. How do I use the calculator for that?
For healthy weight gain (primarily muscle mass), use the calorie calculator to find your TDEE (maintenance calories). Then, add 250-500 calories to this number. Combine this calorie surplus with a consistent strength training program to ensure the extra energy is used to build muscle, not just stored as fat. Focus on calorie-dense, nutritious foods like nuts, avocados, whole grains, and lean proteins.
Why do I feel so hungry even though I’ve hit my calorie goal?
The source of your calories matters for satiety. If your diet is high in refined carbs and sugars but low in protein and fibre, you’ll feel hungrier.
Prioritise Protein: Protein is the most satiating macronutrient. Include a source (e.g., chicken, fish, eggs, tofu, lentils) in every meal.
Load Up on Fibre: Vegetables, fruits, and whole grains add volume to your meals, filling you up for minimal calories.
Stay Hydrated: Thirst is often mistaken for hunger. Drink a glass of water first when you feel a hunger pang.
Are “calories in, calories out” (CICO) all that matters?
While CICO is the fundamental mechanism of weight loss, it’s not the whole story. Hormones (like insulin), sleep quality, stress levels, and the quality of your calories all influence your appetite, metabolism, and overall health. You can lose weight eating only junk food (in a deficit), but you won’t be healthy. For optimal results, focus on a calorie deficit while also eating a balanced, nutrient-rich diet.
How do I calculate my calorie deficit?
A calorie deficit is when you consume fewer calories than your body burns. It’s the essential key to weight loss. Here’s a simple 3-step process:
1. Find Your Maintenance Calories: Use our calculator above. By entering your details, you get your Total Daily Energy Expenditure (TDEE)—the number of calories you need to maintain your current weight.
2. Subtract to Create the Deficit: For steady and sustainable weight loss, subtract 500 calories from your TDEE. This creates a 3,500-calorie weekly deficit, which should lead to losing about 1 pound (0.45 kg) per week.
3. Example: If your TDEE is 2,100 calories, your daily target for weight loss would be 1,600 calories.
Remember, it’s not recommended for most women to go below 1,200 calories per day without medical supervision.
What is the most accurate calorie calculator?
The “most accurate” calculator depends on the formula it uses and the information you provide.
Best Formula: The Mifflin-St Jeor Equation is widely recognised by dietitians as the most reliable for estimating the calorie needs of the general population. This is the formula our calculator uses.
For Greater Accuracy: If you know your body fat percentage, the Katch-McArdle Formula can be even more precise, as it bases calculations on lean muscle mass rather than total body weight.
The Real-World Answer: No online calculator is 100% perfect—they all provide an educated estimate. The most accurate tool is you. Use the number from our calorie calculator as a starting point, track your progress for 2-3 weeks, and adjust your intake based on your actual results.
How does breastfeeding affect my calorie needs? Is there a special calculator?
Yes, breastfeeding significantly increases your energy needs! Producing breast milk requires extra calories. There isn’t a separate “breastfeeding calculator,” but the standard formulas are adjusted.
The General Rule: It’s generally recommended that breastfeeding mothers add an extra 330-500 calories per day to their maintenance calories (TDEE). The exact amount depends on your baby’s age, your milk supply, and whether you are exclusively breastfeeding.
How to Use Our Calorie Calculator: A safe approach is to use our calculator to find your maintenance calories as if you weren’t breastfeeding, and then add those extra 330-500 calories to the result.
Crucial Disclaimer: Nutrition during breastfeeding is vital for you and your baby. Always consult your GP, health visitor, or a Registered Dietitian for personalised advice before attempting to lose weight while nursing.
How much calorie intake do I need to lose weight?
Your ideal calorie intake for weight loss is personal and depends entirely on your body and lifestyle. There is no single number that works for everyone.
Our calorie calculator does the maths for you! It works out your personal maintenance calories and then instantly shows you a recommended weight loss range.
For most people, a safe and effective target is a 500-calorie deficit from their maintenance level. This typically leads to a loss of about 1lb per week.
The calculator provides this number clearly, so you have a clear, personalised goal to work towards from the moment you finish the calculation.
What does a calorie requirement calculator do?
A calorie requirement calculator estimates the number of calories you need each day to maintain your current weight. Once you know this, you can use the same data for calculating a calorie deficit — the amount you need to reduce to achieve healthy weight loss.
Disclaimer: This calorie calculator and FAQ provide general information and guidance. It is not a substitute for professional medical advice. For a personalised plan, especially if you have underlying health conditions, please consult your GP or a Registered Dietitian. You can find a qualified professional through the British Dietetic Association.
A Gentle Reminder
Health is a long-term journey. Small, consistent steps often bring the biggest gains. Use this Accurate Calorie Calorie Calculator for Women and Men (NHS-Based Daily Need) as a supportive nudge, not a strict rulebook.
⚠️ Disclaimer: These health and fitness tools are provided for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before making changes to your diet, exercise, or lifestyle.