Daily calorie needs (TDEE) using Mifflin-St Jeor formula
Lose 0.5 kg/week (500 cal deficit)
Stay at current weight
Gain 0.25 kg/week (300 surplus)
BMR (Basal Metabolic Rate): Calories your body burns at rest just to stay alive (breathing, circulation, organ function).
TDEE (Total Daily Energy Expenditure): Total calories you burn in a day including activity. This is what you should eat to maintain weight.
This is the most accurate BMR formula recommended by nutritionists:
For Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
For Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Physical job + exercise |
✅ Protein sources: Dal, paneer, eggs, chicken, fish, soy, sprouts
✅ Healthy carbs: Brown rice, whole wheat roti, oats, ragi, jowar
✅ Healthy fats: Ghee (in moderation), nuts, seeds, olive oil, avocado
This calculator is for informational and educational purposes only. The results are estimates based on standard formulas and should NOT be used as a substitute for professional medical advice, diagnosis, or treatment.