How many calories should I eat per day?

It depends on your age, gender, weight, height and activity level. On average, men need 2000–2500 kcal/day and women need 1600–2000 kcal/day for maintenance.

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day including physical activity. It is calculated by multiplying your BMR by an activity factor.

How many calories should I eat to lose 1 kg per week?

To lose 1 kg per week you need a deficit of about 7700 calories, which means eating roughly 1100 calories less per day. A safer approach is a 500 calorie deficit to lose 0.5 kg per week.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation.

Home›Calculators›Calorie Calculator

🥗 Calorie Calculator

Find your daily calorie needs using the Mifflin-St Jeor equation based on age, weight, height and activity level.

Age (Years)

Gender

Weight (kg)

Height (cm)

Activity Level

Daily Calorie Maintenance

—

Weight Loss

—

Maintenance

—

Weight Gain

—

BMR (at rest)

💡 Mifflin-St Jeor is one of the most accurate BMR formulas. Weight loss = 500 cal/day deficit. Consult a dietician for personalized advice.

What is TDEE and BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive — breathing, circulating blood, regulating temperature. It accounts for 60–75% of total daily calorie burn. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — this is your actual daily calorie requirement including work, exercise, and daily movement.

Mifflin-St Jeor Formula (Most Accurate)

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Factor

Activity Multipliers

Sedentary (desk job, no exercise): BMR × 1.2
Lightly Active (exercise 1–3 days/week): BMR × 1.375
Moderately Active (exercise 3–5 days/week): BMR × 1.55
Very Active (exercise 6–7 days/week): BMR × 1.725
Extra Active (physical job + exercise): BMR × 1.9

Calorie Goals by Target

⬇️

Weight Loss

Eat TDEE minus 500 calories/day to lose ~0.5 kg per week. Never go below 1,200 (women) or 1,500 (men) calories — starvation slows metabolism and causes muscle loss.

⚖️

Maintenance

Eat at your TDEE to maintain current weight. Even 100 calories over maintenance daily = ~5 kg weight gain over a year. Small consistent choices compound over time.

⬆️

Muscle Gain

Eat TDEE plus 300–500 calories with adequate protein (1.6–2.2g per kg body weight). Slow bulk minimises fat gain while maximising muscle growth.

🍱

Indian Diet Context

A standard Indian thali (~700–900 kcal), two rotis with sabzi (~350 kcal), or a bowl of dal rice (~400 kcal). Track with apps like HealthifyMe for Indian food databases.

Why Calories Alone Aren't Enough

Food quality matters as much as quantity. 500 calories from dal, vegetables, and roti provides fibre, protein, vitamins, and sustained energy. 500 calories from biscuits causes blood sugar spikes, early hunger return, and nutrient deficiency. Focus on protein at every meal, fibre from vegetables, complex carbohydrates rather than obsessing over exact calorie counts.