Daily Calorie Intake Calculator (India)
🇮🇳 TDEE Calculator
Daily Calorie Requirement (India Edition)You need approx:
0 Kcal/day
Protein
0g
Carbs
0g
Fats
0g
Daily Calorie Intake Calculator (India Edition) – Find Your Exact Calorie Needs
Your daily calorie requirement depends on your age, gender, height, weight, lifestyle, and fitness goal.
This simple TDEE Calculator (Total Daily Energy Expenditure) helps you calculate how many calories you need every day to:
- Maintain your weight
- Lose weight (healthy calorie deficit)
- Gain weight (surplus diet)
As a chef working with thousands of Indian meals daily, I’ve seen how calorie balance can completely transform a person’s health.
Most people struggle not because they eat “too much” — but because they don’t know how many calories they actually need.
This calculator solves that problem in seconds.
Related Nutrition Guides
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories your body burns per day.
Your TDEE includes:
- Basal Metabolic Rate (BMR) – calories your body burns at rest
- Activity calories – walking, working, exercise, daily chores
- Food digestion calories
So TDEE = Daily Calories You Burn
To maintain weight, your calorie intake must match your TDEE.
To lose weight:
Eat 400–500 kcal below your TDEE
To gain weight:
Eat 300–500 kcal above your TDEE
Looking for high protein vegetarian foods in India here is a detailed article of mine I hope you would love High Protein Vegetarian foods.
How This Calculator Works (Scientifically Accurate)
This tool uses the Mifflin–St Jeor Equation, the most reliable and modern BMR formula used by dietitians, athletes, and health researchers.
🔹 BMR Formula (Male)
BMR = 10 × weight + 6.25 × height – 5 × age + 5
🔹 BMR Formula (Female)
BMR = 10 × weight + 6.25 × height – 5 × age – 161
Then your BMR is multiplied by your activity level to get your TDEE.
Finally, the calculator adjusts calories based on your goal:
−500 kcal → Weight Loss
+300 kcal → Weight Gain
0 kcal → Maintenance
The results also show ideal macro breakdown:
20% protein • 50% carbs • 30% fats
Perfect for Indian meals.
Recommended Indian Meal Plan Based on Your Calories
Once you calculate your calories, here’s how an ideal Indian plate looks:
🍽️ For Weight Loss (1200–1600 kcal/day)
- 2 rotis or 1 roti + 1/2 cup rice
- 1 cup dal
- 1 bowl sabzi
- 150g protein (egg, chicken, paneer)
- 2 fruits
- 1 cup curd
🍽️ For Maintenance (1800–2200 kcal/day)
- 2–3 rotis
- 1 cup rice
- Dal + sabzi
- 200g protein
- 2 fruits
- Light snacks (sprouts, peanuts, buttermilk)
🍽️ For Weight Gain (2500+ kcal/day)
- 4 rotis
- 1–1.5 cups rice
- Ghee dal
- Paneer/chicken/fish 250–300g
- Shakes & nuts for calorie surplus
- 2–3 fruits
Benefits of Using This Daily Calorie Calculator
✔ Accurate for Indian body types
✔ Uses activity-based calorie output
✔ Works for both men and women
✔ Gives protein, carb, fat recommendations
✔ Shows realistic Indian meal examples
✔ 100% free and fast
✔ Helps plan weight loss or weight gain
Indian Regional Diet Variations That Affect Your Calories
As a chef working across Indian kitchens, I consider how regional cuisines influence calorie needs:
- North India: Wheat rotis, paneer, ghee-based tadka
- South India: Rice-heavy diet, idli-dosa, coconut
- East India: Fish, rice, light curries
- West India: Mix of wheat, thepla, dhokla, vegetarian meals
These patterns impact satiety, macros, and calorie distribution.
Common Calorie Mistakes Most Indians Make
- Skipping breakfast → overeating at night
- Ignoring hidden calories in chai + biscuits
- Underestimating oil, ghee, tadka calories
- Low protein intake leading to hunger and cravings
- Guessing calories instead of measuring portions
Frequently Asked Questions (FAQ)
1. How many calories do Indians need per day?
Most adults need:
Women: 1500–2000 kcal/day
Men: 1800–2400 kcal/day
Your exact number depends on age, height, weight, and lifestyle — which this calculator gives instantly.
2. What is the best calorie deficit for weight loss?
A safe deficit is:
400–500 kcal/day
This leads to 0.5–1 kg fat loss per week without weakness or muscle loss.
3. How many calories for weight gain?
Eat:
+300 to +500 kcal per day
This helps you gain lean weight, not fat.
4. What is a healthy macro ratio for Indians?
Based on TDEE:
- 20% Protein
- 50% Carbs
- 30% Fats
This balance works for roti, rice, dal, sabzi, paneer, eggs, and Indian food habits.
5. How can I calculate calories for Indian foods?
Use my full database:
👉 Indian Food Calorie Calculator (10,000+ foods)
6. Does this calculator work for beginners?
Yes — anyone can use it.
Just enter your age, height, weight, gender, and activity level.
7. Is this safe for weight loss?
Yes.
It prevents unsafe calorie numbers by setting a minimum limit of 800 kcal/day.
8. What is a TDEE calculator?
A TDEE (Total Daily Energy Expenditure) calculator estimates how many calories your body burns in a day, including your basal metabolic rate (BMR) and activity level. It helps you understand how much energy you need to maintain, lose, or gain weight.
9. How accurate is a TDEE calculator?
TDEE calculators provide a close estimate, but accuracy depends on the formula used and how honestly you report your activity level. They are a reliable starting point, but individual metabolism and lifestyle factors can cause variations.
10. Which TDEE calculator is most accurate?
The most accurate calculators use well-researched formulas like Mifflin-St Jeor or Harris-Benedict, combined with activity multipliers. Our calculator is tailored for Indian diets, making it more practical for local food habits compared to generic tools.
11. How to use a TDEE calculator?
Simply enter your age, gender, height, weight, and activity level. The calculator will estimate your daily calorie needs. You can then adjust your diet based on whether you want to maintain, lose, or gain weight.
12. What is the best TDEE calculator?
The best calculator is one that matches your lifestyle and food culture. Our Daily Calorie Intake Calculator is designed for Indian users, making it easier to plan meals with familiar foods like dal, roti, rice, and sabzi.
Last updated: 27 January 2025
✔ Based on WHO, ICMR and NIH recommended equations (Mifflin–St Jeor for BMR)
Author & Expert
This calorie calculator is created and maintained by Chef Mobasir Hassan — Executive Sous Chef with 15+ years of professional kitchen experience with Radisson Hotel Group. Specializing in Indian cuisine, nutrition-focused menu planning, and chef-validated portioning.
Disclaimer: This tool provides general calorie estimates. If you have medical conditions (thyroid, diabetes, PCOS, kidney issues), consult a certified dietitian or doctor before making dietary changes.