Health Calculator
Calorie Calculator
Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get targets for weight loss or gain.
How Many Calories Do You Need Per Day?
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your TDEE is BMR multiplied by your activity factor.
Calorie Goals by Objective
- Weight Maintenance: Eat at your TDEE level
- Gradual Weight Loss: TDEE minus 300 to 500 calories - lose 0.3 to 0.5 kg per week
- Faster Weight Loss: TDEE minus 500 to 750 calories - lose 0.5 to 0.8 kg per week
- Muscle Building: TDEE plus 200 to 400 calories with strength training
Indian Food Calorie Reference
- 1 Roti or chapati: 80 calories
- 1 cup cooked rice: 200 calories
- Dal 1 cup: 150 calories
- 1 Idli: 40 calories
- 1 Samosa: 150 to 200 calories
- Paneer 100g: 265 calories