Calorie Needs Calculator
Find your daily calorie needs for weight loss, maintenance or muscle gain.
Protein: 4 kcal/g · Carbs: 4 kcal/g · Fat: 9 kcal/g. 7700 kcal deficit/surplus ≈ 1 kg body weight change.
How calorie goals are calculated
Your goal calories are derived from TDEE (Total Daily Energy Expenditure) adjusted by your selected goal surplus or deficit.
Frequently asked questions
How much of a calorie deficit is safe for weight loss?
A deficit of 250–500 kcal/day is generally safe and sustainable, producing 0.25–0.5 kg of fat loss per week. Deficits larger than 1000 kcal/day risk muscle loss, nutrient deficiencies and metabolic adaptation, and are not recommended without medical supervision.
What macro split is best for Indians?
A typical Indian diet is already carbohydrate-heavy (rice, roti, dal). For weight management, many nutritionists recommend a slightly higher protein intake (25–30%) to preserve muscle and increase satiety. The default 30P/40C/30F split is a reasonable starting point.
Should I eat back calories burned during exercise?
Activity multipliers already account for exercise at a population level. If your fitness tracker shows a specific burn, use the Calorie Burn Calculator to estimate it, then add a portion back. Most people do well eating back 50–75% of exercise calories to avoid overestimating burn.
Why is my calorie target much lower than I expected?
Sedentary individuals with a small body frame have lower TDEE values than many expect. A 55 kg woman with a sedentary desk job may have a maintenance TDEE of just 1500–1700 kcal — less than many common Indian meals. Accurate tracking is essential.
Can I use this calculator for children or teenagers?
No. This calculator uses adult BMR formulas. Children and adolescents have different caloric and nutritional requirements. Consult a paediatrician or registered dietitian for calorie guidance for anyone under 18.