Calorie Calculator
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Estimate how many calories a day keep your weight steady, from your age, height, weight, and how active you are.
Your entries stay in your browser. They leave it only if you choose to send your result on WhatsApp. Only your choice of units is remembered, on this device.
Your result will appear here
Enter your details to see roughly how many calories a day would keep your weight steady.
To keep your weight steady
- To lose about 0.5 kg a week
- To gain weight slowly
- Your body at rest (BMR)
This weight-loss figure has been held at a safe minimum, so it is a smaller cut than usual. Please talk to a nutritionist before eating less than this.
Use this figure in the macro calculatorPlan meals around this figureHow this was calculated
Your resting energy (BMR) comes from the Mifflin-St Jeor equation, using your sex, age, height, and weight. It is multiplied by a factor for your activity level, from 1.2 to 1.9. The weight-loss row takes off 500 kcal a day, and the weight-gain row adds 300. Figures are rounded to the nearest 10 kcal.
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Real needs vary from person to person. It is for adults, and not meant during pregnancy or breastfeeding. This is an estimate for general information only, not medical advice.
What This Number Means
Your body uses energy all day, even while you sleep. The figure at the top of your result is an estimate of all of it added together: the energy to keep your body running, the energy for daily movement, and the energy for any exercise. If you eat about this much over time, your weight should stay roughly steady. Nutrition professionals often call it total daily energy expenditure, or TDEE.
How It Is Worked Out
The calculation has two steps. First, the Mifflin-St Jeor equation estimates the energy your body uses at rest, from your sex, age, height, and weight. Then that figure is multiplied by a factor for your activity level, from 1.2 for mostly sitting to 1.9 for a physical job or hard daily training.
Choosing the activity level is the part most people get wrong, and usually in the same direction. Regular walking around the house does not make you very active. If you are unsure between two levels, choosing the lower one is sensible.
Losing or Gaining Weight
The weight-loss row takes off 500 kcal a day, which works out at about 0.5 kg a week in simple models. Real progress is rarely this tidy, because your body adapts and weight moves up and down from day to day. The weight-gain row adds 300 kcal a day, for slower and steadier gain.
Eating very little is not a shortcut. It is hard to keep up, and it can make it difficult to get enough protein, vitamins, and minerals. That is why this calculator holds weight-loss targets at a minimum.
Making It Work With Indian Meals
A number is only useful if it fits the food you actually eat. Portions of rice, roti, dal, ghee, and snacks matter more than any single food, and festivals and family meals are a normal part of life. If you would like a plan built around your own routine, medical history, and the meals at home, a consultation can help with that.
Questions About Calories
Clear Answers, No Jargon
What does TDEE mean?
TDEE stands for total daily energy expenditure. It is the energy your body uses in a day, including rest, daily movement, and exercise.
Why is the weight-loss figure sometimes higher than I expected?
The calculator never shows a weight-loss target below your resting energy, or below 1,200 kcal for women and 1,500 kcal for men. If the usual cut would go below that, it shows the minimum instead and suggests talking to a nutritionist.
How accurate is this?
It is an estimate. Two people with the same numbers can use quite different amounts of energy. Use it as a starting point, and let your weight over a few weeks show whether it suits you.
Can I use this during pregnancy or breastfeeding?
No. Energy needs change at those times, and cutting calories may not be right. Please speak to your doctor or a nutritionist instead.
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