Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Get BMR, TDEE, and recommended calories for weight loss, maintenance, or gain. Uses the Mifflin-St Jeor equation for accuracy.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells functioning. It accounts for 60-75% of your total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is the total number of calories you burn in a typical day.
To lose weight, eat 500 calories below your TDEE (roughly 0.5 kg/week). To gain weight, eat 500 calories above. This calculator uses the Mifflin-St Jeor equation, which is the most accurate formula for estimating BMR in healthy adults.
| Food Item | Serving | Calories |
|---|---|---|
| Chapati / Roti | 1 piece (30g) | ~80 kcal |
| Rice (cooked) | 1 cup (150g) | ~200 kcal |
| Dal (cooked) | 1 cup (180ml) | ~150 kcal |
| Paneer | 100g | ~265 kcal |
| Egg (boiled) | 1 large | ~78 kcal |
| Chicken breast | 100g grilled | ~165 kcal |
| Ghee | 1 tbsp (15ml) | ~135 kcal |
| Banana | 1 medium | ~105 kcal |
BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5
Example: 70kg, 175cm, 30 years = 1,727 cal/day
BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161
Example: 60kg, 160cm, 25 years = 1,364 cal/day
TDEE = BMR × Activity Multiplier. Activity multipliers: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9).
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Active | 1.725 | Hard exercise 6-7 days/week |
| Very Active | 1.9 | Hard exercise daily + physical job |
BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic functions like breathing, circulation, and cell production. It accounts for 60-75% of your total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities.
To lose 1 kg per week, you need a deficit of approximately 7,700 calories, or about 1,100 calories per day. A safe and sustainable deficit is 500-750 calories per day.
A balanced Indian diet: 40% carbohydrates (rice, roti, dal), 30% protein (paneer, chicken, eggs, lentils), and 30% fat (ghee, oil, nuts). Adjust based on your fitness goal.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in healthy adults, with about 10% accuracy compared to lab measurements.
To lose weight, eat 500 calories below your TDEE. This creates a deficit of 3,500 calories per week, resulting in approximately 0.5 kg weight loss per week. Never go below 1,200 calories/day for women or 1,500 for men without medical supervision.
One medium roti (chapati) made from whole wheat flour contains approximately 80-100 calories. A typical Indian meal with 2 rotis, dal, sabzi, and rice totals 500-700 calories depending on portions and cooking method.
The Mifflin-St Jeor equation calculates BMR as: For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: (10 × weight) + (6.25 × height) - (5 × age) - 161. It is more accurate than the older Harris-Benedict equation.
A 1,500 calorie Indian diet plan: Breakfast (350 cal) - 2 idli + sambar or 1 egg omelette + 1 toast. Lunch (450 cal) - 1 cup rice + 1 bowl dal + 1 bowl sabzi + salad. Snack (150 cal) - 1 fruit + 10 almonds. Dinner (400 cal) - 2 roti + paneer/chicken curry + salad. Remaining 150 cal for buttermilk/tea.
To gain weight, eat 500 calories above your TDEE. Focus on nutrient-dense Indian foods: rice, roti, dal, paneer, eggs, chicken, bananas, dry fruits, and ghee. Combine with strength training 3-4 times per week for healthy muscle gain rather than just fat.
| 1 Roti (Chapati) | 100 cal |
| 1 Bowl Rice (150g) | 200 cal |
| 1 Bowl Dal | 120 cal |
| 1 Dosa (Plain) | 120 cal |
| 2 Idli + Sambar | 150 cal |
| 1 Paratha | 180 cal |
| Paneer (100g) | 265 cal |
| Chicken Curry (1 bowl) | 250 cal |
| Egg (1 boiled) | 78 cal |
| Rajma (1 bowl) | 130 cal |
| Chole (1 bowl) | 150 cal |
| Fish Curry (1 bowl) | 200 cal |
| Samosa (1 pc) | 250 cal |
| Vada Pav (1 pc) | 300 cal |
| Chai (1 cup with sugar) | 80 cal |
| Lassi (1 glass) | 180 cal |
| Gulab Jamun (1 pc) | 175 cal |
| Jalebi (1 pc) | 150 cal |