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Daily Calorie Calculator
Your TDEE is roughly how many calories you burn in a day. Know that number and everything else — losing fat, building muscle, or holding steady — gets a lot simpler.
Maintenance (TDEE)
0 kcal/day
These are estimates for healthy adults using the Mifflin-St Jeor formula. Very low intakes aren’t safe or sustainable — as a rule of thumb, don’t drop below about 1,500 kcal (men) or 1,200 kcal (women) without professional guidance. This isn’t medical or dietary advice.
How this works
We estimate your BMR (calories your body burns just staying alive) with the Mifflin-St Jeor equation, then multiply by an activity factor to get your TDEE — your real daily burn.
From there, fat loss means eating a bit under that number and muscle gain means eating a bit over, both while training. We deliberately keep the fat-loss target moderate (around a 500-calorie deficit for roughly half a kilo a week) because slow, steady loss is the kind that actually stays off and doesn’t wreck your strength or energy.
Calories are only half the picture — protein, training, and sleep decide whether you lose fat or lose muscle. That’s the part a coach earns their keep on.
Calories in common Indian foods
Once you know your daily target, it helps to know what an Indian plate actually costs. Rough, everyday estimates:
These swing a lot with oil, ghee, and portion size — a roti brushed with ghee or a dal tempered heavily can nearly double. The point isn’t to weigh every grain; it’s to know roughly where your calories go so your plate matches your goal.
On protein: the ICMR-NIN everyday recommendation is around 0.8–1g per kg for general health, but if you’re training to build muscle or lose fat while keeping it, aim higher — roughly 1.6–2.2g per kg. For a mostly-vegetarian Indian diet, that usually means leaning on dal, paneer, curd, soya, and a scoop of whey if you fall short.
Questions
What is TDEE?+
Total Daily Energy Expenditure — the total calories you burn in a day including exercise, movement, digestion, and just being alive. Eat below it to lose fat, above it to gain.
Should I eat in a big calorie deficit to lose fat fast?+
No. Aggressive deficits burn muscle, tank your energy, and rarely last. A moderate deficit of around 500 calories a day gives steady fat loss you can actually stick to. Slower is faster in the long run.
How much protein do I need?+
A good target for people who train is roughly 1.6 to 2.2 grams per kilogram of bodyweight. The calculator gives you a figure in that range to aim for.
How do I count calories on an Indian diet?+
You don’t need to weigh every grain. Learn the rough cost of your staples: a roti is about 70 to 110 kcal, a katori of dal around 120 to 150, a katori of rice 130 to 200, and 100g of paneer close to 280. Oil and ghee are where plates blow up, so watch those. Match your usual thali against your daily target and adjust portions from there.
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Numbers are the easy part
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