Calorie Calculator
📜 Mifflin-St Jeor equation source
Calorie targets derive from the Mifflin-St Jeor equation (Mifflin MD et al., Am J Clin Nutr 1990) — the equation rated most accurate for resting energy by the Academy of Nutrition and Dietetics — multiplied by standard activity factors, with deficits/surpluses bounded by WHO healthy-diet guidance. Last reviewed: June 2026.
📊 Methodology: This calculator uses validated clinical formulas as cited in the sources below. Results are estimates for general informational purposes. Consult a qualified healthcare professional before making health decisions.
How many calories should you eat per day to lose weight safely?
This uses the Mifflin-St Jeor equation, the most accurate BMR formula. Your BMR is multiplied by an activity factor to get Total Daily Energy Expenditure (TDEE). Use the vitamin D calculator for related calculations. Use the sleep calculator for related calculations. Need to continue this calculation? Try the TDEE Calculator or the Macro Calculator.
Important health note
This calculator is for general information and self-checking only. It should not be used as a diagnosis, treatment plan, or replacement for advice from a qualified doctor, dietitian, trainer, or other healthcare professional. If you are pregnant, managing a medical condition, taking medication, recovering from illness, or making a major diet or exercise change, please speak with a professional before acting on the result.
How to make the calorie target practical
A calorie target only works when it fits your routine. Choose meals you can repeat, keep protein and fibre in mind, and avoid aggressive changes that are difficult to maintain. Small consistent adjustments usually work better than short bursts of strict dieting.
How should you read and use the output?
The Calorie Calculator is built for people who want a fast answer without losing context. It keeps the calculation simple, shows the result clearly, and helps you understand what the number means before you use it in a real decision.
Nutrition calculators estimate daily energy needs from personal details and activity assumptions. They are helpful for planning, but real results depend on consistency, food tracking accuracy, training, sleep, and metabolism.
How daily calorie needs are calculated
Your daily calorie requirement is determined by your Total Daily Energy Expenditure (TDEE) — the total number of calories your body burns in 24 hours. TDEE is calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor that accounts for how physically active you are.
Step 1 — BMR (Mifflin-St Jeor equation):
- Men: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
- Women: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161
Step 2 — Multiply by activity factor:
- Sedentary (desk job, no exercise): BMR × 1.2
- Lightly active (1–3 workouts/week): BMR × 1.375
- Moderately active (3–5 workouts/week): BMR × 1.55
- Very active (6–7 workouts/week): BMR × 1.725
Example: A 30-year-old woman, 65 kg, 165 cm, lightly active: BMR = (650 + 1031.25 – 150 – 161) = 1370. TDEE = 1370 × 1.375 = 1,884 calories/day to maintain weight.
Daily calorie targets by goal
- Weight loss (gradual): TDEE minus 300–500 calories per day → 0.3–0.5 kg fat loss per week
- Weight loss (moderate): TDEE minus 500–750 calories per day → 0.5–0.75 kg per week
- Maintenance: Eat at TDEE
- Lean muscle gain: TDEE plus 200–300 calories per day with high protein intake
Recommended daily calorie intake by age and gender
- Men aged 19–30 (moderately active): 2,600–2,800 calories/day
- Men aged 31–50 (moderately active): 2,400–2,600 calories/day
- Men aged 51+ (moderately active): 2,200–2,400 calories/day
- Women aged 19–30 (moderately active): 2,000–2,200 calories/day
- Women aged 31–50 (moderately active): 1,800–2,000 calories/day
- Women aged 51+ (moderately active): 1,600–1,800 calories/day
These are population-average estimates. Your personal TDEE — calculated using your actual weight, height, age and activity level — is always more accurate than a generic guideline.
Why calorie quality matters as much as quantity
Two people eating 1,800 calories can have very different health outcomes depending on the source of those calories. A diet of 1,800 calories from whole foods (lean proteins, vegetables, whole grains, healthy fats) provides complete nutrition, supports satiety, and maintains stable blood sugar. The same 1,800 calories from ultra-processed foods causes hunger, blood sugar swings, nutritional deficiencies, and often poor adherence.
Within your daily calorie target, prioritise: protein (1.6–2 g per kg of bodyweight for muscle retention), fibre (25–35 g per day for satiety and gut health), and micronutrient-dense whole foods.
Why calorie counting apps are often inaccurate
Studies show restaurant calorie counts average 18% lower than actual. Home cooking estimates are off by 20–40% due to portion size errors (most people underestimate oil used in cooking by 50–100%). Food label margin of error: FDA allows ±20%. The solution is not perfect accuracy but consistent tracking — studies show people who track lose 2–3× more weight than those who don't, even with imperfect data.
Calorie density: choosing foods that fill you on fewer calories
Calorie density is calories per gram. Low-density foods allow larger portions: vegetables (0.2–0.5 kcal/g), fruits (0.5–1 kcal/g), cooked grains (1–1.5 kcal/g). High-density foods: oils (9 kcal/g), nuts (5–7 kcal/g), chocolate (5–6 kcal/g). Filling half your plate with vegetables naturally reduces calorie intake by 20–30% without counting calories or feeling hungry.
Calorie needs by activity level: India-specific reference
| Activity Level | Multiplier | Example (70 kg, 170 cm, 30 yr man) | Daily Calories |
|---|---|---|---|
| Sedentary (desk job, no exercise) | ×1.2 | Office worker, no gym | ~1,920 kcal |
| Lightly active (1–3 exercise days) | ×1.375 | Walks 30 min/day + desk job | ~2,200 kcal |
| Moderately active (3–5 days) | ×1.55 | Gym 3× week + active job | ~2,480 kcal |
| Very active (6–7 hard days) | ×1.725 | Daily intense training | ~2,760 kcal |
How age affects daily calorie needs
Calorie requirements decrease with age due to declining muscle mass (sarcopenia) and reduced physical activity. For the same 70 kg, 170 cm man at moderate activity: age 20 = 2,560 kcal; age 40 = 2,410 kcal; age 60 = 2,225 kcal — a reduction of about 5–7% per decade. This is why maintaining muscle mass through resistance training becomes increasingly important with age: each kg of muscle burns approximately 13 kcal/day at rest.
Further reading: how many calories you need
Health disclaimer: This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Results are based on population averages and may not apply to individuals with specific health conditions. Always consult a qualified healthcare professional. Reviewed by Dr. P Nair, MBBS, MD.
Frequently asked questions about calorie intake
How many calories should I eat to lose weight? Eat 300–500 calories below your TDEE per day for gradual, sustainable fat loss of approximately 0.3–0.5 kg per week. Extreme deficits produce faster short-term results but lead to muscle loss and metabolic adaptation.
Is 1,200 calories a day enough? For most adults, 1,200 calories is below what is needed to meet daily nutritional requirements without supplementation. It is not recommended as a long-term approach unless supervised by a qualified dietitian or physician.
Why has my weight loss stalled even though I am eating at a deficit? As you lose weight, your TDEE decreases because a lighter body requires fewer calories. Recalculate your calorie target every 4–6 weeks during a diet to account for this natural metabolic adjustment.
Do I need to count calories to lose weight? Not necessarily, but awareness of approximate intake is helpful. Many people underestimate calorie intake by 20–40%. Tracking for 2–4 weeks builds awareness and can be discontinued once eating habits are established.
Sources & References
- Mifflin MD et al. (1990) — Am J Clin Nutr — Base metabolic equation used for calorie target derivation
- WHO — Dietary Energy Requirements — Safe deficit/surplus bounds and macronutrient energy density
Average daily calorie needs by age, sex, and activity
| Age | Sedentary Male | Active Male | Sedentary Female | Active Female |
|---|---|---|---|---|
| 19–30 | 2,400 | 3,000 | 1,800 | 2,400 |
| 31–50 | 2,200 | 2,800 | 1,800 | 2,200 |
| 51–70 | 2,000 | 2,600 | 1,600 | 2,200 |
| 71+ | 2,000 | 2,400 | 1,600 | 2,000 |
Calories in common Indian foods
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chapati / Roti | 1 medium (40g) | 120 kcal | 3.5g |
| Cooked rice (white) | 1 cup (200g) | 260 kcal | 5g |
| Dal (cooked) | 1 cup (200g) | 180 kcal | 12g |
| Paneer | 100g | 265 kcal | 18g |
| Chicken breast (grilled) | 100g | 165 kcal | 31g |
| Egg | 1 large | 75 kcal | 6g |
| Banana | 1 medium (120g) | 105 kcal | 1.3g |
| Whole milk | 1 cup (240ml) | 150 kcal | 8g |
⚕️ Medical disclaimer: This calculator provides educational estimates only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider about your specific situation. Formulas and reference ranges follow WHO and ICMR published guidelines — see our methodology.
How does this differ from the TDEE and BMR calculators?
Three related tools, three jobs: the BMR calculator gives your resting burn only; the TDEE calculator multiplies BMR by your activity level for total daily burn; and this calorie calculator goes one step further — turning TDEE into goal-based eating targets for losing, maintaining, or gaining weight.