Calorie Calculator India
Calculate daily calorie needs using Mifflin-St Jeor equation. Get protein, carbs, fat macros for weight loss or gain.
Disclaimer: Results are general estimates and do not constitute medical advice. Consult a qualified doctor or dietitian for personalised health guidance.
Advertisement
About Calorie Calculator
Calculate daily calorie requirement and macro breakdown (protein, carbs, fats) based on weight, height, age, gender, and activity level. Supports weight loss, maintenance, and muscle gain goals.
Daily calorie needs depend on the Basal Metabolic Rate (BMR) — the energy your body burns at complete rest — multiplied by an activity factor that accounts for your lifestyle, from sedentary desk work to intense daily training. The most widely used and clinically validated formula for this is the Mifflin-St Jeor equation, which improved on the older Harris-Benedict formula's accuracy for modern populations. Macronutrient splits (protein, carbohydrate, and fat grams) then depend on your goal: a body-recomposition or muscle-gain target typically needs higher protein (around 1.6-2.2g per kg body weight) than a simple maintenance diet. This calculator computes both your calorie target and a suggested macro breakdown based on your specific stats and activity level.
How to use
- Enter your details in the input fields — results update live as you type, with no need to submit a form.
- Read the reference ranges shown alongside your result, since a single number is only useful in context.
- This tool gives an estimate for informational purposes only — it does not replace advice from a doctor or qualified professional.
- Use the related tools below if you want to check a connected metric as part of a fuller picture.
- All calculations run in your browser only; none of your health data is transmitted or stored anywhere.
Tool details
⚡ Next step — complete your workflow
Frequently asked questions
How many calories should an Indian eat daily?
Average adult: 1,800-2,400 cal/day. Sedentary men ~2,000-2,200. Active men ~2,500-3,000. Sedentary women ~1,600-1,800. Active women ~2,000-2,400.
Calories to lose 1 kg per week?
500-700 calorie deficit daily = 0.5-1 kg/week. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Advertisement