Calorie & Macro Calculator India

Calorie Calculator

Calculate daily calorie needs for weight loss, maintenance, or gain. Macro breakdown with meal distribution.

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Weight Loss

2,023

cal/day

Maintain

2,523

cal/day

Weight Gain

3,023

cal/day

Macro Breakdown

2,523cal/day
Protein (30%)189g
Carbs (40%)252g
Fat (30%)84g

Meal Distribution

Breakfast (25%)

631

cal

Lunch (35%)

883

cal

Snacks (10%)

252

cal

Dinner (30%)

757

cal

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Calorie targets are most useful when paired with a body composition check. Indians are flagged as overweight at BMI 23 (not 25) per the 2009 Indian Consensus Statement on adult obesity, so the calorie target that maintains your weight at BMI 24 may already sit above the Indian healthy range.

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BMI, WHR & Body Fat CalculatorAlso check your BMI with Indian/Asian cutoffs (overweight starts at 23, not 25) →

Frequently Asked Questions

How does the calorie calculator work?+
It estimates your daily calorie needs based on your age, gender, weight, height, and activity level using standard formulas like Mifflin-St Jeor.
How many calories do I need per day?+
It varies by individual. Most adults need between 1,600 to 3,000 calories per day depending on age, gender, and activity level.
Can I use this for weight loss?+
Yes. The calculator shows your maintenance calories. To lose weight, you typically need to eat 500 fewer calories per day to lose about 0.5 kg per week.