How many calories do I need a day?

BMR, TDEE and calories: what the numbers mean

BMR (basal metabolic rate) is the energy your body uses at complete rest to keep you alive: breathing, circulation, organ function and body temperature. TDEE (total daily energy expenditure) adds everything else: walking, work, exercise and digesting food. This calculator uses the Mifflin–St Jeor equation, which studies have found to be one of the more accurate formulas for most adults: for men BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5, and for women the same with −161 instead of +5. TDEE is BMR multiplied by an activity factor from 1.2 (desk job, little exercise) to 1.9 (very hard physical work or training twice a day).

Worked example

A 30-year-old man who weighs 70 kg and is 170 cm tall has a BMR of 10 × 70 + 6.25 × 170 − 5 × 30 + 5 = 1,617.5 kcal. If he exercises lightly 1–3 days a week (factor 1.375), his TDEE is about 2,224 kcal. Eating around 1,720 kcal a day, a deficit of 500, would typically lead to roughly 0.5 kg of weight loss per week at first, though real progress varies with water weight, sleep, hormones and how accurately food is measured.

How many calories to lose, maintain or gain weight

• Maintain: eat close to your TDEE.
• Lose: a deficit of about 300–500 kcal a day is sustainable for most people. The calculator does not suggest going below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
• Gain (lean): a surplus of about 250–350 kcal with strength training helps add muscle while limiting fat gain.

Recalculate every 4–5 kg of change, because a lighter body needs less energy.

Calories in Indian food

Most calorie apps are built around Western foods, which makes tracking an Indian diet hard. The searchable table above lists approximate calories for common home and street foods. Values for home cooking vary a lot with the amount of oil or ghee, the size of the roti and how thick the dal is: one teaspoon of ghee adds roughly 40–45 kcal. Treat the numbers as a practical guide, not lab measurements. A typical North Indian lunch of two rotis, a katori of dal, a katori of sabzi and a katori of curd comes to roughly 580 kcal; swapping the sabzi for paneer butter masala can add more than 200 kcal.

Smart swaps that save calories without feeling hungry

• Phulka without ghee instead of paratha: saves about 80–180 kcal each.
• Idli or plain dosa instead of medu vada or masala dosa for breakfast.
• Roasted chana or fruit instead of samosa or namkeen at tea time.
• Masala chai with less sugar: each teaspoon of sugar is about 16–20 kcal, which adds up over 3–4 cups a day.
• Fill half the plate with salad and sabzi before adding rice or roti.

Protein matters too

Many Indian vegetarian diets are rich in carbohydrates but low in protein. Including dal, paneer, curd, chana, soy, eggs or fish at each meal helps you feel full and protects muscle while you lose fat. A common general guideline for active adults is around 1.2–1.6 g of protein per kg of body weight, but individual needs differ.

Limitations

Equations estimate averages; your real needs may be 10% higher or lower. The formula does not account for body composition, medical conditions, pregnancy or medications. Children, teenagers, pregnant or breastfeeding women and people with diabetes, kidney disease or eating disorders should get advice from a doctor or registered dietitian.

Calories in drinks and festive food

Liquid calories are easy to miss. A glass of sweet lassi or mango shake can carry 250–350 kcal, a cup of sugary chai about 80, and a can of regular soft drink around 140. During festivals and weddings, sweets such as gulab jamun, jalebi and ladoo add 150–400 kcal per serving. You don't have to give them up: plan for them by eating a lighter meal earlier in the day or choosing a smaller portion.

Tracking tips

For a week, note what you eat using the table above as a guide. Most people find two or three habits, such as an extra roti, sugary tea or late-night snacks, that make the biggest difference.

Do you need to count calories forever?

No. Many people track carefully for a few weeks to learn portion sizes, then switch to simpler habits such as a balanced plate, regular meals and weekly weigh-ins. The calculator is most useful as a starting point and a check when progress stalls.

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