Calorie Calculator with Indian Diet Plan
Your maintenance calories, targets to lose or gain weight steadily, and a day of Indian meals — veg or non-veg — sized to your target. All numbers are estimates; bodies differ by about 10%.
Rules and formula last checked on 11 October 2026.
Calories to maintain your weight
2,330 kcal/day
BMR 1,590 kcal (Mifflin–St Jeor) × activity 1.465
- Extreme weight loss (−1 kg/week)1,230 kcal · 53%
Below 1500 kcal/day — not advised without medical supervision.
- Weight loss (−0.5 kg/week)1,780 kcal · 76%
- Mild weight loss (−0.25 kg/week)2,060 kcal · 88%
- Maintain weight2,330 kcal · 100%
- Mild weight gain (+0.25 kg/week)2,610 kcal · 112%
- Weight gain (+0.5 kg/week)2,880 kcal · 124%
- Fast weight gain (+1 kg/week)3,430 kcal · 147%
- Not for pregnancy, breastfeeding or medical conditions. Track your weight for 2–3 weeks and adjust by 100–200 kcal if needed.
Think an answer is wrong? Report it with your inputs.
Zig-zag calorie cycling for weight loss (0.5 kg/week): same weekly total, 12,480 kcal
| Day | Schedule 1: two higher days | Schedule 2: gradual |
|---|---|---|
| Monday | 1,640 kcal | 1,960 kcal |
| Tuesday | 1,640 kcal | 1,690 kcal |
| Wednesday | 1,640 kcal | 1,780 kcal |
| Thursday | 1,640 kcal | 1,600 kcal |
| Friday | 1,640 kcal | 1,870 kcal |
| Saturday | 2,130 kcal | 1,780 kcal |
| Sunday | 2,130 kcal | 1,780 kcal |
Fill in your details above to get a diet plan for your calorie target.
How it's calculated
- Mifflin–St Jeor: men 10W + 6.25H − 5A + 5; women 10W + 6.25H − 5A − 161
- Revised Harris–Benedict: men 13.397W + 4.799H − 5.677A + 88.362; women 9.247W + 3.098H − 4.330A + 447.593
- Katch–McArdle: 370 + 21.6 × (1 − F) × W
- W = weight in kg, H = height in cm, A = age, F = body fat as a fraction
- Daily calories = BMR × activity factor (1.2 to 1.9)
- Goal calories = maintenance ± kg per week × 7,700 ÷ 7
Worked example
Male, 25, 180 cm, 65 kg, moderate exercise: BMR 1,655 kcal; maintenance ≈ 2,420 kcal/day.
Load this example into the calculatorAssumptions and limits
- 1 kg of body-weight change ≈ 7,700 kcal (about 3,500 kcal per pound) — a rule of thumb; real change slows over time.
- Losing more than about 1 kg a week is not advised. Women shouldn't go below 1,200 kcal and men below 1,500 kcal a day without medical supervision.
- Mifflin–St Jeor is generally the most accurate for most people; Katch–McArdle can be better for lean people who know their body fat.
Common questions
Which formula should I use?
Mifflin–St Jeor for most people. If you know your body fat percentage and are fairly lean or muscular, Katch–McArdle may be closer.
Why doesn't my weight drop exactly as predicted?
Water, salt and food in your gut change daily weight by 1–2 kg. Compare weekly averages, and expect loss to slow as you get lighter.
What is zig-zag calorie cycling?
Eating more on some days and less on others while keeping the same weekly total. It can make a diet easier to stick to around weekends and events.