Calorie Calculator

Introduction to the Calorie Calculator

The Calorie Calculator estimates the daily calories your body needs based on age, sex, height, weight, and activity level. It first calculates basal metabolic rate using the Mifflin-St Jeor formula, then multiplies by an activity factor to get total daily energy expenditure (TDEE). It then suggests calorie targets for weight loss, maintenance, and gain.

Indian adults use this for diet planning, weight loss goal setting, gym diet design, post-pregnancy weight management, and managing diabetes or PCOS. Related searches include daily food intake, fat loss calories, bulk diet calories, and TDEE for Indians.

You enter age, sex, height in cm, weight in kg, and activity level. The calculator returns BMR, TDEE, calories for 0.5 kg/week loss, mild loss, maintenance, mild gain, and 0.5 kg/week gain, along with suggested protein, carb, and fat splits in grams.

Who Should Use This Calorie Calculator

• Working adults starting a structured diet plan with a registered dietician
• • Gym-goers in Delhi and Mumbai targeting 6-8 percent fat loss in 12 weeks
• • New mothers managing postpartum weight while breastfeeding needs 500 extra calories
• • Diabetic adults under doctor-guided diets balancing roti, rice, and dal portions
• • College students planning hostel mess intake against weight goals

Tips for Calorie Planning

Smart Calorie Planning Tips

• A 500-calorie daily deficit gives about 0.5 kg weight loss per week, do not drop below BMR
• • Track protein at 1.6 to 2.2 grams per kg of body weight when in a calorie deficit
• • One roti is around 80 calories, one cup cooked rice is 200, one bowl dal is 150
• • Stay above 1200 calories per day for women and 1500 for men, going lower harms metabolism
• • For weight gain, add 300-500 calories above TDEE and lift weights 3-4 times a week

Formula Explanation

Core Calorie Formula (Mifflin-St Jeor + Activity)

Men BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5 Women BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161 TDEE = BMR x Activity Factor (1.2 sedentary to 1.9 very active)

Where:

• BMR = calories burned at complete rest
• • TDEE = total daily calorie expenditure including activity
• • Activity Factor = 1.2, 1.375, 1.55, 1.725, or 1.9

Example: A 28-year-old woman, 60 kg, 162 cm tall, lightly active. BMR = (10 x 60) + (6.25 x 162) - (5 x 28) - 161 = 1311 calories. TDEE = 1311 x 1.375 = 1803 calories per day for maintenance.

Calorie Quick Reference Table

Profile	BMR	TDEE Light	Fat Loss	Mild Gain
25 F 55kg 160cm	1242	1708	1208	1958
30 M 70kg 170cm	1583	2177	1677	2427
40 F 65kg 165cm	1320	1815	1315	2065
35 M 80kg 175cm	1693	2328	1828	2578

Real-World Example

Example: Manish's Fat Loss Plan

Meet Manish, a 36-year-old chartered accountant from Lucknow. He weighs 92 kg and is 174 cm tall. His doctor flagged borderline pre-diabetes and asked him to lose 10 kg in 6 months under a controlled calorie plan.

Manish does desk work all day with two walks of 20 minutes each, so his activity level is lightly active. He wants to know his exact daily calorie target to lose 0.5 kg per week safely without crash dieting that doctors strongly advise against.

Step 1: Manish enters age 36, male, 174 cm, 92 kg, lightly active

Step 2: He selects the 0.5 kg per week weight loss option

Step 3: He reads his daily calorie target and macro split

Result: His TDEE is 2474 calories, fat loss target is 1974 calories with 165 g protein, 200 g carbs, and 65 g fat. He swaps two of his daily 3 chapatis for grilled paneer and cuts evening snacks, losing 9.2 kg in 24 weeks while his blood sugar normalises.

Frequently Asked Questions About Calorie Planning

This FAQ section answers the most common questions about calorie planning. Tap any question below for a clear, example-based answer.