Calorie Calculator
Calculate your daily calorie needs and BMR based on your lifestyle.
Understanding how many calories your body needs each day is the foundation of any weight management or fitness plan. This calorie calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula recommended by nutrition scientists — to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, weight, height, gender, and activity level.
📋 How to Use This Calculator
Select your gender, use the sliders to enter your age, weight (kg), and height (cm), and choose your typical activity level from the dropdown. The calculator computes your BMR (calories burned at complete rest) and TDEE (total daily calorie need including activity). It also shows three targets: TDEE minus 500 kcal for weight loss (approximately 0.5 kg/week loss), TDEE for maintenance, and TDEE plus 500 kcal for muscle gain. These are evidence-based starting points that you can refine based on real-world results.
💡 Key Facts & Information
The Mifflin-St Jeor formula: Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active). For Indian adults, average calorie needs are approximately 1,800–2,200 kcal/day for women and 2,000–2,600 kcal/day for men depending on activity. The Indian Council of Medical Research (ICMR) dietary guidelines recommend 55–60% calories from carbohydrates, 25–30% from fats, and 10–15% from protein for the general population. A typical Indian meal of dal, rice, sabzi, and roti provides approximately 500–700 kcal.