Calorie Calculator: Plan Your Nutrition
Estimate your daily calorie needs for maintenance, weight loss, or gain. Ideal for fitness and health goals in India and worldwide.
Your Calorie Needs
Maintenance (kcal/day)
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Weight Loss (kcal/day)
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Weight Gain (kcal/day)
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Calorie Range
Nutrition Tips
Use maintenance calories to stay at your current weight.
Adjust calories based on changes in activity level.
Consult a dietitian for a personalized diet plan.
More Tools to Explore:
Your Guide to Calorie Calculation
What’s a Calorie Calculator?
This tool estimates your daily calorie needs using the Mifflin-St Jeor Equation, adjusted for activity level, to support maintenance, weight loss, or gain. Perfect for health goals in India and globally.
How Calories Are Calculated
Steps used:
BMR (Mifflin-St Jeor):
Men: 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) + 5
Women: 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) - 161
TDEE:
BMR × Activity Level (1.2–1.9)
Adjustments:
Loss: TDEE - 500 kcal; Gain: TDEE + 500 kcal
Our calculator automates this process!
Understanding Your Results
Your calorie results include:
| Component | Description |
|---|---|
| Maintenance | Calories to maintain current weight (e.g., 2000 kcal). |
| Weight Loss | Calories for 0.5–1 kg/week loss (e.g., 1500 kcal). |
| Weight Gain | Calories for 0.5–1 kg/week gain (e.g., 2500 kcal). |
Why Use a Calorie Calculator?
Achieve your health goals:
Diet Planning
Set calorie targets for your goals.
Fitness Tracking
Align nutrition with exercise.
Health Insights
Understand your body’s needs.
Key Considerations for Calorie Needs
Ensure accurate results:
Results are estimates based on the Mifflin-St Jeor Equation. Factors like muscle mass or health conditions may affect actual needs.
Select based on your average weekly exercise. Be honest for accurate TDEE estimates.
±500 kcal adjustments are generally safe for 0.5–1 kg/week change. Consult a professional for extreme diets or medical conditions.
Frequently Asked Questions About Calorie Needs
Got questions about calculating your daily calories? Here are answers to support your nutrition goals:
Your daily calorie needs (TDEE) are the calories required to maintain weight, based on BMR and activity. E.g., 2000 kcal/day for maintenance.
BMR is calories at rest; TDEE includes activity. This calculator uses BMR × activity level to estimate TDEE.
Yes! It’s ideal for Indian users pursuing fitness goals, using universal metrics (kg, cm). It’s also globally applicable.
Eat 500 kcal below maintenance for ~0.5 kg/week loss. Ensure balanced nutrition and consult a dietitian.
Yes! All calculations are done locally in your browser, and no data is stored or shared.