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🔬 Science-Based Calculator
Calorie Calculator —
Daily Intake for Weight Loss, Weight Gain & Maintenance
Knowing how many calories your body needs each day is the foundation of any health goal — whether you want to lose weight, gain muscle, or simply stay at your current weight. This Calorie Calculator uses your age, gender, height, weight, and activity level to estimate your Total Daily Energy Expenditure (TDEE) and recommend a daily calorie target based on your goal.
3Goals Covered
100%Free to Use
±10%Accuracy
Between 10 and 100
Enter in centimetres
Enter in kilograms
Your Personalised Calorie Targets
Based on your stats using the Mifflin-St Jeor formula
Weight Loss
—
kcal / day
500 kcal below maintenance
~0.5 kg fat loss per week
~0.5 kg fat loss per week
Maintenance
—
kcal / day
Your TDEE — keeps weight stable
Weight Gain
—
kcal / day
+400 kcal surplus
~0.35 kg lean gain per week
~0.35 kg lean gain per week
⚕️ These are estimates based on the Mifflin-St Jeor formula (±10% accuracy). For medical conditions, pregnancy, or eating disorders, please consult a registered dietitian or your doctor before changing your diet.
Calorie Needs by Gender — Men vs Women
Men and women have different calorie requirements due to differences in body composition, hormonal profiles, and average muscle mass.
👨Men — Daily Calorie Needs
Sedentary (18–30)2,200–2,600 kcal
Moderately Active (18–50)2,400–3,000 kcal
Very Active (18–50)2,800–3,500 kcal
👩Women — Daily Calorie Needs
Sedentary (18–30)1,600–2,000 kcal
Moderately Active (18–50)1,800–2,200 kcal
Very Active (18–50)2,000–2,400 kcal
Pregnant (2nd–3rd trimester)+300–500 kcal/day
Breastfeeding+400–500 kcal/day
Note for Indian women: Calorie needs among Indian women are often underestimated due to lower average body weights. Many Indian women with desk jobs maintain their weight on 1,400–1,700 kcal/day. Attempting a 1,200 kcal/day diet can be very restrictive and unsustainable. Always use your personal TDEE as the starting point, not generic advice.
Calories Burned During Exercise — Calorie Burn Reference Guide
Understanding how many calories you burn during exercise helps you manage your calorie balance more accurately. Estimated calorie burn per 30 minutes based on body weight:
| Activity | 60 kg person | 75 kg person | 90 kg person |
|---|---|---|---|
| 🚶 Brisk Walking | 150 kcal | 185 kcal | 220 kcal |
| 🏃 Jogging (8 km/h) | 280 kcal | 350 kcal | 420 kcal |
| 🚴 Cycling (Moderate) | 210 kcal | 260 kcal | 315 kcal |
| 🏊 Swimming (Laps) | 240 kcal | 300 kcal | 360 kcal |
| 🧘 Yoga | 100 kcal | 125 kcal | 150 kcal |
| 🏋️ Strength Training | 180 kcal | 225 kcal | 270 kcal |
| 🏏 Cricket (Batting) | 140 kcal | 175 kcal | 210 kcal |
| 💃 Dancing | 150 kcal | 190 kcal | 230 kcal |
Values are estimates based on MET (Metabolic Equivalent of Task) data. Actual calorie burn varies by individual fitness level, exercise intensity, and form.
If you exercise 30 minutes of jogging 4 times per week as a 75 kg person, that's approximately 4 × 350 = 1,400 extra kcal burned per week (200 kcal/day averaged). If the calculator already accounts for "moderate activity," this is already included in your TDEE. If you selected "sedentary," add these exercise calories manually.
What Is a Calorie Calculator?
A Calorie Calculator is an online tool that estimates how many calories you should eat each day based on your personal details and health goal.
It uses a scientifically validated formula — most commonly the Mifflin-St Jeor equation — to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at complete rest just to sustain vital functions like breathing, circulation, and digestion. Your BMR is then multiplied by an activity factor that reflects how active you are during the day, giving you your Total Daily Energy Expenditure (TDEE). This is your maintenance calorie level — the number of calories that keeps your weight exactly where it is. From there, the calculator adjusts up or down depending on whether you want to lose weight, gain weight, or maintain.
Based on Your Body
Uses your age, weight, height, gender, and activity level to calculate your personal BMR and TDEE — not a generic average.
Mifflin-St Jeor Formula
Widely accepted as the most accurate BMR formula for the general population, validated across multiple peer-reviewed studies.
Goal-Specific Targets
Outputs three simultaneous targets — weight loss, maintenance, and weight gain — so you see the full picture, not just one number.
Dynamic — Recalculate Often
As your weight changes, your calorie needs change. Recalculate every 4–6 weeks during active diet or training phases.
Why is this more accurate than generic advice?
Generic calorie recommendations (like "eat 2,000 calories a day") are averages based on an average person. Your calorie needs are unique to your body size, age, gender, and how active you are. A 25-year-old male athlete needs dramatically more calories than a 50-year-old sedentary woman, even if both weigh the same. A personalised calorie calculator removes this guesswork and gives you a number specific to your body.
How Many Calories Do You Need Per Day?
Your daily calorie requirement depends on two things: your Basal Metabolic Rate (BMR) and your activity level.
Step 1 — Calculate Your BMR (Mifflin-St Jeor Formula)
BMR is the calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs running.
Mifflin-St Jeor Formula
Men: (10×kg) + (6.25×cm) − (5×age) + 5
Women: (10×kg) + (6.25×cm) − (5×age) − 161
Women: (10×kg) + (6.25×cm) − (5×age) − 161
Our calculator applies this automatically.
Step 2 — Multiply by Your Activity Factor
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | BMR × 1.2 |
| Lightly Active | Light exercise 1–3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6–7 days/week | BMR × 1.725 |
| Extra Active | Very hard exercise or physical job | BMR × 1.9 |
The result = your TDEE (Total Daily Energy Expenditure) — the number of calories needed to maintain your current weight. Everything below is a deficit; everything above is a surplus.
Typical Daily Calorie Ranges by Goal
| Goal | Typical Daily Range |
|---|---|
| Weight Loss | 1,200 – 1,800 kcal/day |
| Maintenance | 1,600 – 2,500 kcal/day |
| Weight Gain | 2,000 – 3,500 kcal/day |
These are indicative ranges. Your personal result from the calculator above is always more accurate than any generic range.
Calorie Surplus Calculator — How Many Calories to Gain Weight?
A calorie surplus means eating more calories than your body burns in a day. This surplus provides the extra energy your body needs to build new muscle tissue and support weight gain.
How Much of a Surplus Do You Need?
Without a surplus, your body has no raw material to add lean mass — even with consistent weight training.
| Approach | Daily Surplus | Expected Weekly Gain |
|---|---|---|
| Lean Bulk (recommended) | +300 to +500 kcal above TDEE | 0.25 – 0.5 kg/week |
| Aggressive Bulk | +500 to +1,000 kcal above TDEE | 0.5 – 1 kg/week (includes fat) |
Example: If your TDEE is 2,200 kcal/day, a lean bulk target = 2,500–2,700 kcal/day.
Best Foods for a Calorie Surplus
Focus on calorie-dense, nutrient-rich foods: whole grains (brown rice, oats, whole wheat bread), lean proteins (chicken, eggs, paneer, dal, lentils), healthy fats (nuts, seeds, ghee in moderation), and dairy (milk, curd, cheese). Avoid filling your surplus with empty-calorie junk foods.
Who Should Use a Calorie Surplus?
- Anyone who is underweight (BMI below 18.5)
- Those recovering from illness or surgery
- Athletes in a bulking phase
- Anyone advised by a doctor or nutritionist to gain weight
Calorie Deficit Calculator — How Many Calories to Lose Weight?
A calorie deficit means consuming fewer calories than your body burns. When your body does not get enough calories from food, it turns to stored body fat as an alternative fuel source — and this is how fat loss happens.
How Much of a Deficit Is Safe and Effective?
| Daily Deficit | Weekly Fat Loss | Safety Rating |
|---|---|---|
| 300 kcal/day | ~0.3 kg/week | ✅ Very safe, slow |
| 500 kcal/day | ~0.5 kg/week | ✅ Optimal — recommended |
| 1,000 kcal/day | ~1 kg/week | ⚠️ Upper limit — short term only |
| >1,000 kcal/day | >1 kg/week | 🚫 Not recommended — muscle loss risk |
Minimum Safe Calorie Thresholds
🚫 Women: Never below 1,200 kcal/day without medical supervision
🚫 Men: Never below 1,500 kcal/day without medical supervision
Example: If your TDEE is 2,200 kcal/day, a 500 kcal deficit puts your daily target at 1,700 kcal/day.
Practical Ways to Create a Calorie Deficit
Reduce portion sizes gradually, replace calorie-dense processed foods with high-volume low-calorie foods (vegetables, legumes, lean protein), and increase daily physical activity. A combination of dietary reduction and increased movement is the most sustainable approach.
Maintenance Calorie Calculator — How to Stay at Your Current Weight
Your maintenance calories (TDEE) represent the exact number of calories that keeps your body weight stable. Eating consistently at this level means your weight will not increase or decrease.
Why Do People Use a Maintenance Calorie Calculator?
- After reaching a weight loss goal, to avoid regaining weight
- Athletes during a "diet break" between bulking and cutting phases
- Individuals happy with their current weight who want to stay there
- As the starting baseline before beginning a deficit or surplus
Important — Maintenance Calories Change Over Time
Key fact: As your body weight changes, your BMR and TDEE change too. If you lose 5 kg, your new maintenance calories will be lower than before. Recalculate using the tool above every 4–6 weeks during an active diet or training phase to ensure your calorie target stays accurate.
Signs You Are Eating at Maintenance
- Weight stays within ±1–2 kg over multiple weeks (accounting for water retention)
- Energy levels are consistent throughout the day
- You're not consistently hungry or overly full
- Performance in exercise is stable
- Sleep quality is normal and uninterrupted
TDEE Calculator — What Is Total Daily Energy Expenditure?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, accounting for all activity — not just exercise.
The 4 Components of TDEE
BMR (60–70%)
Calories burned at complete rest — organs, brain, heart, lungs consume energy even while you sleep.
TEF — Thermic Effect (~10%)
Energy used to digest and absorb food. Protein has the highest thermic effect (~25–30%), making it the most efficient macro for fat loss.
EAT — Exercise Calories
Calories burned during intentional workouts — gym, running, yoga, swimming. Variable based on intensity and duration.
NEAT — Daily Movement
All movement outside exercise — walking, chores, fidgeting, climbing stairs. Often 300–500 extra kcal/day for active people.
Why TDEE — Not BMR — Is Your Calorie Target
If your calorie goal is based on BMR alone, you will be significantly under-eating relative to what your body actually needs. All results from this calculator are based on TDEE so your target reflects your real daily life — not just your resting state.
Calorie Calculator for Weight Gain — A Complete Step-by-Step Guide
Gaining weight in a healthy, controlled manner requires more than just eating more food. You need to eat the right amount above your maintenance calories, with the right balance of macronutrients.
6-Step Plan to Gain Weight Using a Calorie Calculator
1
Find Your TDEE
Use the Calorie Calculator above to get your maintenance calorie figure. This is your starting baseline.
2
Add Your Calorie Surplus
+300–500 kcal for lean gain; +500–1,000 kcal for faster (but fattier) gains.
3
Set Protein Target
1.6–2.2 g protein per kg body weight per day. Sources: eggs, chicken, paneer, lentils, Greek yoghurt, whey.
4
Fill with Carbs & Fats
Carbs fuel workouts; fats support testosterone and hormone production needed for muscle growth.
5
Train with Progressive Resistance
Progressive overload in gym or bodyweight training is essential — surplus alone will not build muscle.
6
Track & Adjust Every 2–4 Weeks
Gaining >1 kg/week? Reduce surplus. Gaining nothing after 3 weeks? Add 100–200 kcal. Consistency + adjustment = results.
High-Calorie Foods Recommended for Healthy Weight Gain in India
Brown rice, whole wheat roti, bananas, sweet potatoes, full-fat milk, paneer, peanut butter, nuts (almonds, cashews, walnuts), ghee in moderation, and dried fruits (raisins, dates, figs).
Calorie Calculator for Weight Loss — A Safe, Evidence-Based Approach
Losing weight sustainably means creating a calorie deficit that is large enough to see results but not so extreme that it damages your metabolism, depletes muscle mass, or causes nutritional deficiencies.
Evidence-Based Step-by-Step Approach
| Step | Action | Detail |
|---|---|---|
| Step 1 | Calculate your TDEE | Use the calculator above |
| Step 2 | Set a moderate deficit | 300–500 kcal/day below TDEE. Never below 1,200 kcal (women) or 1,500 kcal (men) |
| Step 3 | Prioritise protein | 1.2–1.6 g protein per kg bodyweight to preserve muscle during fat loss |
| Step 4 | Choose high-volume foods | Vegetables, fruits (papaya, guava, watermelon), legumes (chana, rajma), lean proteins |
| Step 5 | Increase NEAT | 8,000–10,000 steps/day burns an extra 200–400 kcal without a formal workout |
| Step 6 | Plan diet breaks | After 8–12 weeks dieting, take 1–2 weeks at maintenance to reset hunger hormones |
How Long Will It Take to Reach Your Goal?
Divide your total target weight loss (in kg) by 0.5 kg/week to estimate your timeline. Example: losing 10 kg safely = approximately 20 weeks on a 500 kcal/day deficit.
Why Track Your Calories? The Evidence for Calorie Counting
Tracking calories is one of the most evidence-backed tools for weight management. Research consistently shows that people who track their food intake lose significantly more weight than those relying on intuition.
Removes Guesswork
Most people underestimate their calorie intake by 20–50%. Someone who thinks they eat 1,800 kcal may actually be consuming 2,200–2,700 kcal.
Accountability Without Restriction
Knowing your daily target does not mean eating only certain foods — it means making informed choices. A large biryani serving (~700 kcal) can fit into your plan if you account for it.
Exposes Hidden Calories
Cooking oil, chutneys, chai with sugar, and fruit juices often add hundreds of untracked calories daily.
Identifies Plateaus
If weight loss stalls, the first thing to check is whether actual intake has crept up. Tracking removes the mystery from plateau troubleshooting.
You do not have to track forever. Most people track actively for 8–16 weeks to build a strong intuitive sense of portion sizes. After that, eyeballing portions becomes accurate and formal tracking can stop.
Best Practices for Using a Calorie Calculator Accurately
- Be honest about your activity level. The most common mistake is selecting "moderately active" when you sit at a desk for 9 hours and visit the gym twice a week. If in doubt, choose one level lower than you think.
- Weigh yourself under consistent conditions. Use the scale first thing in the morning, after using the bathroom, before eating. Take a weekly average — not a daily reading — as day-to-day fluctuations of 1–2 kg are normal.
- Recalculate every 4 weeks. As your weight changes, your calorie needs change. Update your inputs in the calculator monthly.
- Do not cut calories too aggressively. A deficit above 1,000 kcal/day leads to muscle loss, metabolic slowdown, and intense hunger that typically results in rebound weight gain.
- Prioritise protein tracking above all other macros. If you track one thing, make it protein. Hitting your protein target improves satiety, preserves muscle, and naturally limits excessive fat and refined carbohydrate intake.
- Consult a healthcare professional for medical conditions. If you have diabetes, PCOS, thyroid disorders, kidney disease, or any metabolic condition, use this calculator as a starting point only and work with a registered dietitian for your actual target.
Frequently Asked Questions About Calorie Calculators
Everything you need to know about calorie calculation — answered simply.
To gain weight, eat 300–500 calories above your TDEE (Total Daily Energy Expenditure) per day. This creates a calorie surplus that supports lean weight gain of approximately 0.25–0.5 kg per week. Use the calculator above to find your TDEE first, then add your surplus.
Aim for a 500 kcal/day deficit below your TDEE. This leads to safe fat loss of approximately 0.5 kg (1 lb) per week. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
A calorie surplus means eating more calories than your body burns in a day. The extra energy is used to build muscle and support weight gain. A controlled surplus of 300–500 kcal/day is ideal for lean muscle gain without excessive fat gain.
A calorie deficit means consuming fewer calories than your body burns. Your body then uses stored body fat for energy, resulting in fat loss and weight reduction. A deficit of 500 kcal/day leads to approximately 0.5 kg of fat loss per week.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day. It is calculated by multiplying your BMR by an activity factor (1.2 for sedentary, up to 1.9 for extremely active). Our calculator does this automatically.
Your maintenance calories equal your TDEE. For average Indian adults this ranges from 1,600–1,900 kcal/day for sedentary women to 2,200–2,800 kcal/day for active men. Use our calculator for your personalised figure.
Calorie calculators based on the Mifflin-St Jeor formula are accurate within 10% for most people. They are less accurate for very muscular individuals or those with metabolic conditions like hypothyroidism. Treat the result as a starting point and adjust based on real-world results over 2–4 weeks.
A traditional Indian diet of roti, dal, sabzi, rice, and curd typically contains 1,500–2,500 kcal/day. Hidden sources like cooking oil, ghee, chai, and fruit juices often push total intake significantly higher than expected.
This calculator provides a general baseline only. Pregnant women generally need an additional 300–500 kcal/day from the second trimester onward. Please consult your OB-GYN or a registered dietitian for pregnancy-specific calorie guidance.
Find your TDEE using the calculator above, then add 300–500 kcal to create a lean bulk surplus. Also consume 1.6–2.2 g of protein per kg of body weight daily and follow a progressive resistance training programme. Without all three elements — surplus, protein, and training — muscle growth will not occur.
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Complete your health picture with our other free calculators.
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BMR Calculator
Find your Basal Metabolic Rate — the calories your body burns at complete rest.
Body Fat Calculator
Estimate your body fat percentage to track body composition alongside weight.
Weight Calculator
Find your ideal healthy weight range by height, age, and gender.
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