How many calories should I eat per day in India?

Your daily calorie needs depend on gender, age, height, weight and activity level. The average Indian male (70kg, 170cm, 30yrs, moderately active) needs about 2,350 kcal/day. The average Indian female (55kg, 160cm, 28yrs, moderately active) needs about 1,800 kcal/day. Use our TDEE calculator for your exact number.

How is TDEE calculated?

TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor. BMR is calculated using the Mifflin-St Jeor equation: Male BMR = 10W + 6.25H - 5A + 5; Female BMR = 10W + 6.25H - 5A - 161. Activity factors range from 1.2 (sedentary) to 1.9 (extra active).

How many calories should I eat to lose weight?

To lose 0.5 kg per week, eat 500 kcal/day below your TDEE (maintenance calories). To lose 1 kg per week, eat 1000 kcal/day below TDEE. Never go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision. 1 kg of fat = approximately 7,700 kcal.

What is the macro split for weight loss?

For weight loss, a common macro split is: Protein 30% (2.2g per kg bodyweight to preserve muscle), Carbs 40%, Fat 30%. For maintenance or muscle gain, use Protein 25%, Carbs 45%, Fat 30%. Protein has 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g.

Calorie Calculator India – Daily Calorie Requirement for Male & Female

Your Details

Unit System

Gender

Age

yrs

10 yrs80 yrs

Weight

30 kg200 kg

Height

100 cm220 cm

Activity Level

Your Goal

Daily Calorie Target

2,100

Maintenance (TDEE)

BMR

0 kcal

TDEE (Maintenance)

0 kcal

Calorie Targets by Goal

Recommended Macros

Protein 4 kcal/g · Carbs 4 kcal/g · Fat 9 kcal/g

How Are Calories Calculated?

We use the Mifflin-St Jeor equation, the most accurate modern formula for BMR:

Male BMR

= 10 × W(kg) + 6.25 × H(cm) − 5 × Age + 5

Female BMR

= 10 × W(kg) + 6.25 × H(cm) − 5 × Age − 161

TDEE = BMR × Activity Factor

Sedentary ×1.2 · Lightly active ×1.375 · Moderate ×1.55 · Very active ×1.725 · Extra ×1.9

Calorie Targets for Common Indian Goals

Female · 55kg · 160cm · 28yr · Moderate 1,804 kcal

Maintenance. Lose 0.5kg/wk: 1,304 kcal

Male · 70kg · 170cm · 30yr · Sedentary 2,016 kcal

Maintenance. Lose 0.5kg/wk: 1,516 kcal

Male · 65kg · 175cm · 25yr · Very Active 3,134 kcal

Maintenance. Gain 0.5kg/wk: 3,634 kcal

Understanding Macronutrients

Protein — 4 kcal/g

Builds muscle, supports immune system. Aim for 1.6–2.2g/kg bodyweight for muscle building; 1.2–1.6g/kg for general health. Sources: dal, paneer, chicken, eggs, soya.

Carbohydrates — 4 kcal/g

Primary energy source. Choose complex carbs: rice, roti, oats, millets, vegetables. Limit refined carbs: maida, white bread, sugar.

Fat — 9 kcal/g

Essential for hormones, brain health, fat-soluble vitamins. Choose healthy fats: ghee (moderate), nuts, seeds, olive oil. Avoid trans fats in packaged foods.

Indian Diet Tips for Weight Loss

→Eat dal twice daily — lentils are India's best protein source, packing 18g protein per 100g dry weight. High protein = better satiety and muscle preservation during weight loss.
→Replace maida with millets — switch from white rice/maida to jowar, bajra or ragi. They have more fibre, keeping you full longer on fewer calories.
→Limit cooking oil to 3–4 tsp/day — even healthy ghee or coconut oil adds up fast at 120 kcal/tbsp. Use a spray bottle or measure carefully.
→Eat vegetables first — start meals with fibre-rich sabzi or salad. It slows glucose absorption, prevents insulin spikes, and naturally reduces portion size.

Frequently Asked Questions

Common questions about calories, BMR and nutrition

How many calories do I need per day?

It depends on age, gender, height, weight and activity. A typical Indian adult male needs 1,800–2,500 kcal/day; female needs 1,400–2,000 kcal/day. Use this calculator with your exact stats for a personalised TDEE. The Mifflin-St Jeor equation is used here — the most accurate formula validated by research.

How many calories to lose 1 kg per week?

1 kg of body fat ≈ 7,700 kcal. To lose 1 kg/week: deficit of ~1,100 kcal/day. For 0.5 kg/week: deficit of ~550 kcal/day. This is achieved through diet (eating less) and exercise (burning more). Never drop below 1,200 kcal/day (women) or 1,500 kcal/day (men) as it causes muscle loss and metabolic slowdown.

What should be my protein intake for weight loss?

During weight loss, aim for 1.6–2.2 g protein per kg bodyweight to preserve muscle mass. A 65 kg person should target 104–143 g protein/day. Good Indian protein sources: moong dal (7g/100g cooked), paneer (18g/100g), chicken breast (31g/100g), eggs (6g each), soya chunks (52g/100g dry).

Is 1,200 calories enough for an Indian female?

1,200 kcal/day is the absolute minimum and often too low for most Indian women. At this level, it's very hard to get sufficient protein, vitamins and minerals. Most women need 1,400–1,800 kcal for sustainable weight loss. Going below 1,200 kcal can cause hair loss, muscle loss, fatigue, and metabolic adaptation. Aim for 1,400–1,600 kcal with 100+ g protein instead.

How many calories does walking burn?

Walking burns approximately 50–80 kcal per kilometre depending on your weight and pace. A 70 kg person walking 5 km in 1 hour burns about 280–350 kcal. Running the same distance burns 1.5–2× more. The best approach: combine a moderate calorie deficit (TDEE − 500) with 30 minutes of walking daily for sustainable, healthy weight loss.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive (breathing, heartbeat, cell repair). TDEE (Total Daily Energy Expenditure) = BMR × activity factor, and represents the total calories you burn in a day including all physical activity. Your weight stays stable when you eat at TDEE. Eat below it to lose; above it to gain.

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