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Daily Calorie Calculator (BMR & TDEE)

Calculate exactly how many calories you need to lose weight, gain muscle, or maintain your current physique.

Calculate Daily Needs

Complete Guide to Caloric Balance

Weight management often feels complicated, but at its core, it's a game of energy balance. This calculator uses the Mifflin-St Jeor equation (considered the gold standard in clinical settings) to estimate your needs.

Understanding the Numbers

BMR (Basal Metabolic Rate)

This is what your body burns in a coma. It's the energy needed for breathing, blood circulation, and cell production. Never eat below your BMR without medical supervision.

TDEE (Total Daily Energy Expenditure)

This is your BMR + Activity. This is your "maintenance" number. Eating this amount will keep your weight stable.

Weight Loss Strategy for Indian Diets

Indian diets are typically high in carbs (Roti, Rice, Idli). You don't need to give them up, but portion control is key.

  • The Protein Problem: Most Indian vegetarian diets lack protein. Aim for Paneer, Dal, Soya, or Curd with every meal to stay full.
  • Volume Eating: Fill half your plate with Sabzi (cooked vegetables) or Salad before adding Rice or Roti.
  • Healthy Swaps: Replace white rice with Brown Rice or Quinoa, and regular Atta with Multigrain Atta for more fiber.

Why Your Weight Fluctuates

Don't panic if the scale jumps up 1-2 kgs overnight. This is usually water retention caused by:

  • High salt intake (Sodium holds water)
  • Menstrual cycle changes
  • Heavy workout sessions (Muscles retain water for repair)
  • Carbohydrate heavy meals

Disclaimer: This calculator provides an estimate. Individual results vary based on metabolism, genetics, and health conditions like PCOS or Thyroid. Consult our nutritionists for a precise plan.

Diet Plan for Your goal

Calories are just the start. Get a meal plan with delicious recipes that fit your macros.

Get Customized Plan
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Frequently Asked Questions

How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the 'gold standard' for estimating calorie needs. However, it provides an estimate. Your actual metabolism can vary based on genetics, muscle mass, and hormonal health (like Thyroid/PCOS).
Should I count vegetable calories?
Generally, no. Green leafy vegetables and fibrous veggies (cucumber, broccoli, spinach) are very low in calories and high in fiber. You can eat them in abundance. Focus on counting calories from grains, oils, dairy, fruits, and proteins.
How much of a calorie deficit do I need to lose weight?
A safe deficit is 200-500 calories below your maintenance (TDEE). This leads to sustainable weight loss of 0.25-0.5 kg per week. Aggressive deficits (>750 calories) often cause muscle loss and metabolic slowdown.
Does eating late at night make me gain weight?
No, calories are calories regardless of the time. However, late-night eating often leads to mindless snacking on high-calorie foods. If you stick to your daily calorie limit, meal timing doesn't significantly impact weight loss.
Why am I not losing weight in a calorie deficit?
Common reasons: 1) Underestimating portions (oils/sauces), 2) Water retention (salty food/hormones), 3) Metabolic adaptation (need a diet break), 4) Medical issues like Hypothyroidism. If stuck for >2 weeks, reassess your tracking accuracy.