Why Calorie Counting Matters
Understanding your daily calorie needs is the foundation of weight management, whether your goal is to lose, maintain, or gain weight. Your total daily energy expenditure (TDEE) depends on several factors including your age, gender, weight, height, and physical activity level.
How Many Calories Do You Need?
The average UK adult woman needs around 2,000 calories per day, and the average man needs around 2,500. However, these are rough estimates. Your actual needs depend on your Basal Metabolic Rate (BMR) — the calories your body burns at rest — plus the calories you burn through activity.
Calories for Weight Loss
To lose weight, you need a calorie deficit of approximately 500-700 calories per day, which leads to about 0.5-1kg of weight loss per week. The NHS recommends a steady, sustainable approach rather than crash dieting.
Use Our Calculator
Try our free calorie calculator to determine your daily calorie needs based on your personal metrics and goals.