How we calculate your calories
First we estimate your BMR (calories burned at rest):
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Then we multiply by an activity factor to get your maintenance calories:
| Activity level | Multiply BMR by |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extra active | 1.9 |
To lose about 0.5 kg a week, subtract about 550 kcal a day. To gain about 0.5 kg a week, add about 550 kcal a day.
Typical daily calories
| Person | Approx. calories per day |
|---|---|
| Woman, 30, 160 cm, 60 kg, lightly active | about 1,770 kcal |
| Man, 30, 172 cm, 72 kg, lightly active | about 2,270 kcal |
| Woman, 50, 155 cm, 65 kg, sedentary | about 1,450 kcal |
| Man, 25, 178 cm, 75 kg, very active | about 3,010 kcal |
Your own numbers will differ; use the calculator above.
Making it work with Indian meals
- Fill half the plate with sabzi and salad, a quarter with dal, paneer, egg, chicken or fish, and a quarter with roti or rice.
- Watch the extras: ghee, oil, sugar in chai, fried snacks and sweets add calories quickly.
- Choose whole grains like millets, brown rice and whole-wheat roti to stay full longer.
Frequently asked questions
How many calories should I eat to lose weight?
Eat about 500 kcal less than your maintenance calories to lose roughly 0.5 kg a week.
Is 1,200 calories a day enough?
For many women, 1,200 kcal is the lowest safe level without medical supervision. Most men need at least 1,500 kcal.
Why do I need fewer calories as I get older?
Muscle mass and activity usually drop with age, so your BMR falls. Strength training helps slow this.
Should I count calories every day?
Not necessarily. Tracking for a week or two teaches you portion sizes; after that, many people manage well with simple plate rules.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990. Link
- Frankenfield D, et al. Comparison of predictive equations for resting metabolic rate in healthy adults: a systematic review. Journal of the American Dietetic Association, 2005.
- ICMR – National Institute of Nutrition, Hyderabad. Dietary Guidelines for Indians and Nutrient Requirements (RDA) 2020. Link
- National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Body Weight Planner. Link
Last updated: 20 October 2026. Read our editorial policy.
