How to Calculate Your Daily Calorie Needs
Your daily calorie requirement depends on two things: your Basal Metabolic Rate (BMR) - the energy your body needs just to survive at rest - and your activity level. Multiply them together to get your TDEE, which is your maintenance calorie level.
Mifflin-St Jeor Formula (BMR)
We use the Mifflin-St Jeor equation, the most accurate formula for the general population according to multiple validation studies:
Male:
BMR = (10 x weight in kg)
+ (6.25 x height in cm)
− (5 x age in years)
+ 5
Female:
BMR = (10 x weight in kg)
+ (6.25 x height in cm)
− (5 x age in years)
− 161
TDEE = BMR x Activity Factor
Sedentary: x 1.20
Light active: x 1.375
Moderate: x 1.55
Very active: x 1.725
Extra active: x 1.90
Calorie Targets by Goal
Weight Loss:
TDEE − 500 kcal/day
= ~0.45 kg loss per week (safe rate)
Aggressive loss:
TDEE − 1,000 kcal/day
= ~0.9 kg loss per week (max safe)
[Not recommended without medical supervision]
Maintenance: TDEE (no change)
Muscle Gain: TDEE + 250 to 500 kcal/day
Lean bulk (250 cal surplus)
Standard bulk (500 cal surplus)
Macronutrient Breakdown
Macronutrients - protein, carbohydrates, and fat - are the three energy-providing nutrients. The right macro split depends on your goal:
Weight Loss:
Protein: 35% · Carbs: 35% · Fat: 30%
[Higher protein preserves muscle during deficit]
Maintenance:
Protein: 25% • Carbs: 45% • Fat: 30%
[Balanced for general health]
Muscle Gain:
Protein: 30% • Carbs: 45% • Fat: 25%
[Higher carbs fuel workouts and recovery]
Caloric value of macros:
Protein: 4 kcal per gram
Carbohydrates: 4 kcal per gram
Fat: 9 kcal per gram
Calories in Common Indian Foods
Rice (1 cup cooked): ~200 kcal
Roti (1 medium): ~80 kcal
Dal (1 cup): ~115 kcal
Chicken curry (200g): ~300 kcal
Paneer (100g): ~265 kcal
Idli (2 pieces): ~80 kcal
Samosa (1): ~150 kcal
Masala dosa: ~170 kcal
Frequently Asked Questions
How accurate is this calorie calculator?
The Mifflin-St Jeor equation used here is accurate to within ±10% for most adults, making it one of the most reliable BMR formulas available. Activity multipliers introduce additional uncertainty - most people overestimate their activity level. If your weight isn't changing as expected after 2–3 weeks, adjust calories by 100–200 kcal in the appropriate direction.
How many calories should I eat to lose weight in India?
Aim for a calorie deficit of 300–500 kcal per day from your TDEE for sustainable weight loss (~0.3–0.45 kg/week). This typically means 1,200–1,500 kcal/day for most Indian women and 1,500–1,800 kcal/day for men. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision, as very low calorie diets cause muscle loss, nutrient deficiencies, and metabolic slowdown.
How much protein should I eat per day?
General recommendation: 0.8–1.0 g of protein per kg of body weight for sedentary adults. For those exercising regularly or trying to build muscle: 1.6–2.2 g per kg body weight. For a 70 kg moderately active person, this is 112–154 g of protein per day. Good sources in Indian diet: dal, paneer, eggs, chicken, fish, soya chunks, and Greek yogurt.
Does eating less always lead to weight loss?
Creating a calorie deficit is necessary for weight loss, but eating too little can be counterproductive - the body adapts by reducing metabolic rate, breaking down muscle for energy, and increasing hunger hormones. The goal is a moderate, sustainable deficit combined with adequate protein and regular physical activity. Quality of calories matters: 1,500 kcal of whole foods sustains health better than 1,500 kcal of processed food.
