Calorie Calculator

How your calorie target is worked out

This calculator estimates your BMR with the Mifflin-St Jeor formula, multiplies it by your activity level to get your maintenance calories, then adds or subtracts calories for your goal. You get a daily target, a macro split, a meal-by-meal breakdown and a projection of how your weight could change over time.

Choosing the right goal

• Mild cut (–250 kcal): slow and very sustainable. A good choice if you are already fairly lean.
• Fat loss (–500 kcal): the sweet spot for most people, about 0.5 kg a week.
• Aggressive cut (–1000 kcal): fast, but hard to keep up and more likely to cost muscle. Use it for short periods only.
• Lean bulk or muscle gain (+250 to +500 kcal): for building muscle alongside a proper training programme.

About the progress projection

The projection uses about 7,700 kcal per kilogram of body weight. Real progress is rarely a straight line: water, salt, stress and hormones move the scale up and down from day to day. Judge progress on weekly averages, not single weigh-ins.

Making it stick

Hitting your calories most days matters more than being perfect. Plan meals around foods you already eat (dal, rice, roti, eggs, paneer, chicken), keep protein high, and recalculate as your weight changes. For protein alone, use the Protein Calculator.