Calculate your daily calorie needs, BMI, macros & water intake
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Our Calorie Calculator helps you determine your daily calorie needs based on your body metrics, activity level, and fitness goals. It also calculates your BMI, recommended macros, and water intake.
We use the Mifflin-St Jeor Equation — the most accurate formula for estimating BMR. Your TDEE is calculated by multiplying BMR with your activity factor. For weight goals, we adjust by 300-500 calories per day, which equals approximately 0.25-0.5 kg change per week.
Protein (30%): Essential for muscle maintenance. Aim for 1.6-2.2g per kg body weight.
Carbohydrates (40%): Primary energy source. Focus on complex carbs like whole grains.
Fats (30%): Important for hormones and absorption. Prioritize healthy fats like nuts, ghee in moderation.
How accurate is this calorie calculator?
The Mifflin-St Jeor equation is accurate within 10% for most people. Individual metabolism varies, so monitor your weight weekly and adjust calories by 100-200 if needed.
How many calories should I eat to lose 1 kg per week?
To lose 1 kg per week, you need a deficit of ~7,700 calories, or ~1,100 calories per day. We recommend a safer 500-calorie deficit for 0.5 kg/week loss to preserve muscle mass.
Should I eat back exercise calories?
Generally no — your activity level is already factored into TDEE. If you do extra intense exercise occasionally, you may eat back 50% of those calories.
What are good Indian foods for weight loss?
Focus on: dal, sabzi, roti (whole wheat), brown rice, grilled chicken/fish, eggs, paneer, sprouts, salads, and soups. Limit: fried snacks, sweets, refined flour, and sugary drinks.
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