Eat well
What does 100 calories look like?
Eat well
How many calories do you need each day?
BHF Senior Dietitian Dell Stanford explains how many calories you need every day to maintain or lose weight, plus shares tips for balanced nutrition.
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What are calories?
Calories measure the energy in food and drink. They're also known as kilocalories and listed as 'kcal' on food labels.
Your body uses energy for everyday functions from breathing and moving around to digesting food and circulating blood.
If you often take in more energy than you use, your body stores the extra as fat. And when you use more energy than you eat, your body uses up those stores.
This means if you regularly consume more calories than you use, you'll put on weight.
Maintaining a healthy weight can help reduce your risk of conditions like coronary heart disease, diabetes and high blood pressure.
It can also lower your risk of some cancers and help you feel fitter and more energetic generally.
How many calories do I need?
For UK adults, the average amount of calories you need each day to maintain your weight as part of a healthy, balanced diet is:
| Average daily calories to maintain your weight | |
|---|---|
| Men | 2,500 |
| Women | 2,000 |
These numbers are only guidelines. Your own needs depend on a few things, including:
- Your age
Your metabolism usually slows down with age. This means that older people may need fewer calories and younger adults need more than the daily average. - Your body size and muscle mass
People with a larger body and more muscle tend to need more energy. - Your activity level
For example, a desk job uses far less energy than an active job or getting regular exercise.
Your appetite and energy needs also change depending on how active you are each day. Some days you might eat more, other days less.
You do not need to eat exactly the same number of calories every day. What matters is your average over time.
You also do not have to count calories to maintain a healthy weight. Paying attention to your weight, waist measurement or how your clothes fit can help you keep track of any longer-term changes.
- Use our chart to learn and track your body mass index (BMI).
How many calories do I need to lose weight?
To lose weight, you generally need to take in less energy than your body uses. This is known as a calorie deficit.
A daily calorie deficit of around 500 to 600 calories usually leads to a steady loss of about 0.5kg to 1kg (1lb to 2lb) per week:
| Average daily intake of calories to lose weight |
|
|---|---|
| Men | 1,900 to 2,000 |
| Women | 1,400 to 1,500 |
These figures are only a guide, and weight loss varies from person to person. Your needs may also change as you lose weight.
If a large calorie deficit leaves you feeling very hungry or makes it hard to balance your meals, you could try a smaller deficit. You’ll still lose weight – it may just take a little longer. The best approach is one you can stick to long term.
Very low-calorie diets and large deficits should only be followed under medical supervision. Strict diets are hard to keep up, and can cause nutrient shortages, muscle loss and tiredness.
When you’re looking to lose weight, changing your diet as well as being more active works best. Even small increases in movement, such as walking more, make a difference.
If you have a heart condition or any other medical issue, it’s important to check with your GP or healthcare team before making big changes to your diet or activity level.
Do I need to count calories to lose weight?
Not necessarily. Calorie counting can help some people understand how much they're eating and create a calorie deficit if they need to. Keeping a food diary or using an app may help you track your intake.
But focusing only on calories has limitations. It does not tell you about the overall quality of your diet, the nutrients you're getting or how full different foods make you feel.
For example, 2 foods may contain the same number of calories but provide very different amounts of fibre, vitamins, minerals and other nutrients - 100 calories from half an avocado is very different nutritionally from 100 calories from half a bar of chocolate.
It's also worth noting that the values on food labels are not exact. The law allows some variation from the true amount, so they may not be as accurate as they seem.
What can I do instead of counting calories?
If you do not want to count calories to lose weight, try focusing on healthy habits instead.
Cutting back on cakes, crisps, biscuits, chocolate, sugary drinks and alcohol helps you naturally reduce your calorie intake.
It also lowers the amount of saturated fat, salt and free sugars you eat, which is good for your heart as well as your weight.
You could try:
- eating at least 5 portions of fruit and vegetables every day
- cooking more meals from scratch
- having fewer takeaways
- using smaller amounts of oils and other fats when cooking
- being more active in ways you enjoy.
How can I create a balanced diet plan for weight loss?
Whether you're aiming to lose or maintain your weight, it's important to have a varied diet that includes plenty of fruit and vegetables, sources of protein and fibre-rich foods.
Here are some simple guidelines to aim for:
| Fruit and vegetables | Try to get at least 5 portions a day. Aim to fill about half your plate with vegetables at main meals. |
|---|---|
| Protein | Fill about a quarter of your plate at each meal with a good source of protein, such as beans, pulses, fish, eggs or lean meat. |
| Starchy foods | Limit potatoes, bread, rice and pasta to about a quarter of your plate, choosing wholegrain versions where possible. |
| Fibre | Adults should aim for around 30g a day from foods such as wholegrain bread, brown rice and wholewheat pasta. |
| Fish | Aim for 2 portions a week, including 1 portion of oily fish. |
| Dairy and alternatives | Choose lower-fat and lower-sugar options where possible, such as semi-skimmed milk and plain low-fat yogurt. |
| Oils and spreads | Use small amounts and choose olive, sunflower or rapeseed oil and lower-fat spreads. |
You do not need to do all these things at once. Making small changes to what you eat and how active you are can all add up over time.
For example, keeping a fruit bowl on the counter or keeping healthy snacks in your bag if you get hungry on the go.
Whether you count calories or not, make sure your eating pattern includes foods from all the main food groups.
It may help to plan your meals for the week. At the same time, it's important to be realistic about what you want to eat and how much time you have.
- Try planning your week with 7 days of healthy meals on a budget.
How reference intakes can help
Food labels use reference intakes (RIs), which are a set of guidelines to show how much energy and key nutrients an average adult needs each day.
They're based on an average woman, so a general guide rather than a personal target.
| Nutrient | RI per day |
|---|---|
| Energy | 2,000 calories |
| Total fat | 70g |
| Saturates | 20g |
| Sugars | 90g |
| Free sugars | 30g |
| Salt | 6g |
| Fibre | 30g |
When comparing foods, nutritional information and traffic light labelling can help you choose products lower in calories, saturated fat, sugars and salt.
Remember that your needs may differ depending on things like your age, sex and activity level.
Find out more in our guide to understanding traffic light labelling.
25 low-calorie recipes - under 500kcal per portion
These healthy recipes – including breakfast, lunch, dinner, sides and snacks – are nutritious, filling and, if you're counting calories, all under 500 per portion.
Low-calorie breakfasts
Low-calorie lunches
Low-calorie dinners
Low-calorie desserts
Low-calorie snacks and sides
- Beetroot hummus
- Frozen yogurt-coated strawberries
- Wholemeal chapati or roti
- Savoury scones
- Kale chips
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