Its normally a mug’s game trying to ID flies without a specimen, a lens and a proper key. But in this case we’ve found a match on NatureSpot which looks correct in colour, wing veins, head detail etc. So maybe a Phaonia pallida. It was indeed about 7 mm, an orange fly with a very hairy thorax. It’s often seen in woodland May to September so that also fits. Not quite sharp enough to see the eye hairs or other defining characteristics though.
Larvae are associated with fungi and rotten wood (plenty of that around) or under bark. The gap between the eyes suggests a female.