Yes, this Calorie Calculator is 100% free to use without any charges, subscriptions, or hidden fees. You can calculate your daily calorie needs unlimited times without creating an account or signing up. Every feature including BMR calculation, TDEE estimation, weight loss plans, and macro breakdowns is available completely free of cost for all users in India and worldwide.

Absolutely. All calculations are performed entirely within your browser using client-side JavaScript. Your personal information such as age, weight, height, and gender is never sent to any server, stored in any database, or shared with any third party. Once you close or refresh the page, all entered data is completely gone. We do not use cookies, local storage, or any tracking mechanism for your health data.

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR estimation formula by nutrition scientists and is recommended by the Academy of Nutrition and Dietetics. Studies show it predicts BMR within 10% accuracy for most healthy adults. However, individual factors like muscle mass, genetics, medical conditions, and metabolism variations can affect actual calorie needs. For precise dietary planning, consult a registered dietitian.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) includes your BMR plus all the calories you burn through daily activities, exercise, and digestion. TDEE is always higher than BMR and represents the total calories you need to maintain your current weight based on your activity level.

This calculator uses the Mifflin-St Jeor equation developed in 1990, which is widely regarded as the most reliable BMR formula for healthy adults. For men the formula is BMR equals 10 times weight in kg plus 6.25 times height in cm minus 5 times age minus 161 plus 166. For women it is BMR equals 10 times weight in kg plus 6.25 times height in cm minus 5 times age minus 161. The TDEE is then calculated by multiplying BMR with the appropriate activity factor.

For healthy and sustainable weight loss, nutritionists recommend creating a calorie deficit of 500 calories per day from your TDEE, which results in approximately 0.45 kg or 1 pound of weight loss per week. A 1000-calorie deficit can lead to about 1 kg per week loss but should be done under medical supervision. Never go below 1200 calories per day for women or 1500 for men without consulting a healthcare professional, as very low calorie diets can be harmful.

To gain weight in a healthy manner, you should consume 300 to 500 calories above your TDEE for lean muscle gain, or 500 to 1000 calories above TDEE for faster weight gain. Focus on nutrient-dense foods rich in protein, complex carbohydrates, and healthy fats rather than junk food. Indian foods like paneer, dal, ghee, nuts, bananas, and whole wheat roti are excellent choices for healthy calorie surplus. Combining this with strength training ensures the weight gained is primarily muscle.

Yes, activity level is crucial and can change your daily calorie needs by 600 to 1500 calories or more. A sedentary person who sits at a desk all day needs far fewer calories than someone who exercises vigorously. Choosing the correct activity level ensures your TDEE accurately reflects your actual energy expenditure. Be honest about your activity level for the most accurate results rather than overestimating your exercise frequency.

Absolutely. This calorie calculator works for everyone regardless of dietary preferences whether you are vegetarian, vegan, non-vegetarian, eggetarian, or follow any other diet. The calculator determines your total calorie needs based on your body metrics and activity level, not your food choices. Indian vegetarians can easily meet their calorie and protein needs through foods like paneer, dals, chickpeas, soy products, nuts, seeds, and dairy products.

You should recalculate your calorie needs every 4 to 6 weeks or whenever there is a significant change in your weight of more than 2 to 3 kg, activity level, or lifestyle. As you lose or gain weight, your BMR changes because your body requires different energy to maintain a different weight. Regular recalculation ensures your calorie targets remain accurate and aligned with your current fitness goals.

Macros or macronutrients are the three main nutrients your body needs in large amounts, namely protein, carbohydrates, and fats. Each provides calories at different rates. Protein and carbohydrates provide 4 calories per gram while fat provides 9 calories per gram. The right macro balance helps you build muscle, maintain energy, and achieve your weight goals more effectively. A typical balanced macro split is 30% protein, 40% carbohydrates, and 30% fat.

This calculator is designed primarily for adults aged 18 to 65 years. The Mifflin-St Jeor equation may not accurately estimate calorie needs for children, teenagers under 18, pregnant or breastfeeding women, or elderly individuals above 65. These groups have unique nutritional requirements that require specialized formulas. For such cases, we strongly recommend consulting a pediatrician, gynecologist, or geriatric nutritionist for personalized calorie recommendations.

Men generally need more calories than women because they typically have greater muscle mass, larger body frames, higher body weight, and produce more testosterone which increases metabolic rate. Muscle tissue burns more calories at rest compared to fat tissue, so having more muscle means a higher BMR. On average, adult men need about 2000 to 2500 calories daily while women need about 1600 to 2000 calories, though individual needs vary significantly based on size and activity.

Yes, once you know your daily calorie and macro targets from this calculator, you can plan your Indian meals accordingly. For example, if you need 2000 calories, you can divide this across breakfast with poha or idli, lunch with dal rice and sabzi, evening snack with fruits or sprouts, and dinner with roti and paneer. Many Indian foods are naturally nutritious and balanced. Use the calorie and macro values as a guide to portion your meals effectively throughout the day.