Last updated: April 2026
Unit system
Sex
Activity level
Maintain weight
2,565
calories/day
Weight loss
2,052
calories/day
Weight gain
2,950
calories/day
Moderate calorie deficit for sustainable fat loss.
Estimated calories to maintain current weight.
Moderate calorie surplus for weight gain.
Daily calorie needs start with BMR, the calories your body burns at rest, then add an activity multiplier to estimate TDEE.
Weight loss usually requires a calorie deficit. This calculator uses 80% of TDEE as a moderate target.
Weight gain usually requires a calorie surplus. This calculator uses 115% of TDEE as a moderate target.
This calculator is designed to help you understand the likely number before you make a decision or start an application.
Your result should be checked against official UK guidance, especially if your circumstances include dependants, exemptions, prior leave, or a complex immigration history.
Treat the figure as a planning tool rather than legal advice. Where the answer affects an application deadline or major payment, speak to an authorised adviser.
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