Free tool
Calorie Calculator for Indians
Your BMR, TDEE and a daily calorie target — built on the Mifflin-St Jeor equation with an activity multiplier calibrated to Indian jobs, not a US gym-goer's step count.
- Protein140of 140g
- Carbs190of 190g
- Fat49of 49g
What this number can’t tell you
One number, one day. The paid report turns it into a plan — the sections it feeds:
- 12-week program16 min
- 7-day meals6 min
- Decision trees6 min
How we compute this
BMR comes from the Mifflin-St Jeor equation — 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, −161 for women. It's the most accurate published equation for both non-obese and obese adults, and it only needs weight, height, age and sex.
TDEE multiplies BMR by an activity factor set from your job, then nudged by your daily steps and adds back the calories your training burns. We start one notch lower than most calculators because a desk job with a gym habit still isn't as active as the reference cohorts behind the standard 1.55/1.725 multiplier ladder — most people over-report how active a "normal day" is. Your target calories then apply a deficit, surplus or maintenance level based on your goal, never below the 1,500 kcal (men) / 1,200 kcal (women) floor.
Questions people ask
Mifflin-St Jeor is the most accurate published equation across BMI ranges and is what we use, but it was derived on a US cohort — Indians often carry less fat-free mass, so measured resting metabolic rate can run 5-10% lower than the formula predicts. Treat the output as a starting estimate and recalibrate from 2-3 weeks of real weight-trend data rather than trusting it exactly.