How many calories should you eat a day? It depends on your body, how active you are and whether you want to maintain, lose or gain weight. This calorie calculator estimates your maintenance calories (TDEE) from the Mifflin-St Jeor equation and an activity multiplier. It then adjusts for your goal and suggests a daily split of protein, carbohydrates and fat to get you started.
How to use the calorie calculator
- Enter your sex, age, height (cm) and weight (kg).
- Choose your activity level, from sedentary to extra active.
- Choose a goal: maintain, lose weight (about 500 kcal below maintenance) or gain weight (about 500 kcal above).
- Press Calculate Calories to see your daily target and the macronutrient breakdown in grams.
How the numbers are worked out
2. TDEE = BMR × activity factor (1.2 – 1.9)
3. Target = TDEE − 500 (lose) / + 0 (maintain) / + 500 (gain)
4. Protein = 1.6 g per kg body weight · Fat = 25% of calories · Carbs = the rest
Worked example: woman, 32, 162 cm, 68 kg, lightly active, goal: lose weight
- BMR = 680 + 1,012.5 − 160 − 161 = 1,372 kcal
- TDEE = 1,372 × 1.375 = 1,886 kcal (maintenance)
- Weight-loss target = 1,886 − 500 = 1,386 kcal/day
- Protein 109 g (436 kcal) · Fat ≈ 38 g (25%) · Carbs ≈ 151 g
How fast will I lose or gain?
A commonly used estimate is that about 7,700 kcal ≈ 1 kg of body fat. A daily deficit of 500 kcal adds up to 3,500 kcal a week, or roughly 0.45 kg a week. Progress is rarely that linear. Water weight, salt intake, menstrual cycles and metabolic adaptation make the scale go up and down. Look at the trend over 3–4 weeks.
| Daily change vs TDEE | Approx. weekly change | Suitable for |
|---|---|---|
| −250 kcal | −0.2 to −0.25 kg | Lean people, or those close to their goal |
| −500 kcal | −0.4 to −0.5 kg | Most people wanting steady fat loss |
| −750 kcal | −0.6 to −0.7 kg | Higher body weight, ideally with medical guidance |
| +250 to +500 kcal | +0.2 to +0.4 kg | Muscle gain with strength training |
As a general safety guide, don’t go below about 1,200 kcal/day for women or 1,500 kcal/day for men without supervision.
Why protein matters
Protein keeps you full and protects muscle while you are in a calorie deficit. It also takes more energy to digest than carbs or fat. The calculator uses 1.6 g per kg of body weight, which research supports for people who are active or losing weight. The Indian RDA for sedentary adults is lower, at about 0.8–1.0 g/kg (ICMR-NIN). Many Indian vegetarian diets fall short of protein, so plan for it.
| Indian food (typical serving) | Approx. calories | Approx. protein |
|---|---|---|
| 1 medium roti / chapati (40 g atta) | ~120 kcal | 3–4 g |
| 1 katori cooked rice (150 g) | ~190 kcal | 3–4 g |
| 1 katori dal (cooked, 150 ml) | ~150 kcal | 7–9 g |
| 100 g paneer | ~265–300 kcal | 18 g |
| 2 boiled eggs | ~155 kcal | 12–13 g |
| 100 g chicken breast (cooked) | ~165 kcal | 31 g |
| 1 cup curd / dahi (200 g) | ~120 kcal | 7–8 g |
| 30 g roasted chana | ~110 kcal | 6 g |
Values are approximate and vary with recipe, oil and portion size. For precise data, see the ICMR-NIN Indian Food Composition Tables.
Tips that make a calorie target work
- Watch the oil and ghee. One tablespoon of oil is about 120 kcal. Cooking fat is the biggest hidden source of calories in most Indian meals.
- Fill half your plate with vegetables or salad. They add volume and fibre for very few calories.
- Count drinks. Sweet chai twice a day (2 tsp sugar each) is about 150–200 kcal. Soft drinks and juices add up quickly.
- Strength train 2–3 times a week so that most of the weight you lose is fat, not muscle.
- Re-calculate every 4–5 kg of weight change. A lighter body needs fewer calories.
Frequently asked questions
How many calories should I eat to lose weight?
Roughly 500 kcal less than your maintenance (TDEE). That usually gives about 0.5 kg loss a week. Enter your details in the calculator and choose “Lose weight” to see your number.
How many calories does an average Indian adult need?
It varies widely. A sedentary woman may need about 1,600–1,900 kcal and a sedentary man about 2,000–2,300 kcal, with more for active people. Your own height, weight, age and activity matter more than averages.
Is 1,200 calories a day enough?
For most adults, 1,200 kcal is the lower limit. It is often too low for men and for active women. Very low intakes make it hard to meet protein and nutrient needs and are best done with professional supervision.
How accurate is this calorie calculator?
The Mifflin-St Jeor equation is usually within about 10% for healthy adults. Treat the result as a starting point, track your weight for 2–3 weeks and adjust by 100–200 kcal if needed.
How much protein should I eat per day?
For people who exercise or are losing weight, 1.2–2.0 g per kg of body weight is commonly recommended. This calculator uses 1.6 g/kg. Sedentary adults need about 0.8–1.0 g/kg. People with kidney disease should ask their doctor.