Calorie Calculator

To lose weight: eat 500 kcal below TDEE. To gain: eat 500 kcal above.

Our calorie calculator estimates your daily calorie requirement based on your BMR (Basal Metabolic Rate) and physical activity level. This is your TDEE — Total Daily Energy Expenditure — the number of calories you need to consume each day to maintain your current weight. Eat below this to lose weight, above to gain.

Indian dietary context: The average Indian diet consists of 55–65% carbohydrates, 20–25% fat, and 10–15% protein. Most nutritionists recommend a more balanced macro distribution of 50% carbs, 25% protein, 25% fat for body recomposition. 1 gram of protein = 4 kcal, 1 gram of carbs = 4 kcal, 1 gram of fat = 9 kcal. Use your calorie target from this calculator to plan your macros.

For weight loss: a 500 kcal/day deficit leads to approximately 0.5 kg fat loss per week — a safe, sustainable rate recommended by health guidelines. For Indians following high-carb vegetarian diets, replacing some refined carbs (white rice, white bread) with complex carbs (millets, oats, dal) and increasing protein (paneer, legumes, Greek yogurt) is often more effective than severe calorie restriction.