Calorie Calculator
🇮🇳 India version
Indian food labels must carry energy in kcal, so this calculator reports kcal, not kilojoules. It takes age, gender, height in feet and inches, and weight in kilograms, then returns an estimate of what you burn at rest, a daily calorie target and macronutrient grams.
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Hydration Goal
Energy is shown as Calories (kcal), as food labels here give it. 1 kcal = 4.184 kJ. Nutrition information per 100 g, 100 ml or serving must include energy in kcal.
Understanding Your Results
India rules and figures
- The FSSAI labelling regulations require nutrition information per 100 g, 100 ml or serving to include energy in kcal.
- This page reports energy in kcal alone, so the example maintenance figure reads 1,516 kcal with no kilojoule figure beside it.
- The Indian page starts with weight in kilograms and height in feet and inches, with 70 kg and 5 ft 7 in as the sample profile.
- Choosing to lose or gain weight moves the daily target 500 kcal down or up, whatever you weigh.
Sources: FSSAI: Labelling and Display Regulations compendium (checked 2026-11-08)
How the calorie calculator works
A chosen equation gives resting energy, an activity factor from 1.2 to 1.9 turns it into daily energy, and a gain or loss goal moves the target by 500 kcal. Protein, fat and carbohydrate grams are fixed shares of what remains.
BMR = 10 × 60 + 6.25 × 157.48 − 5 × 32 − 161 = 1,263 kcal; daily energy = 1,263 × 1.2 = 1,516 kcal; maintain keeps 1,516 kcal
- Height starts in feet and inches and weight in kilograms, a mix that suits how many people in India give their own measurements.
- Feet and inches are converted to centimetres before the equation runs, so 5 ft 2 in is used as 157.48 cm.
- The Harris-Benedict and Katch-McArdle options are there to compare, and Katch-McArdle needs a body fat percentage to differ from Mifflin-St Jeor.
- Shares of the target are 25% for protein, 30% for fat and 45% for carbohydrate, with grams found at 4, 9 and 4 kcal each.
- Fibre targets half a gram per kilogram, and a daily water figure uses 35 mL per kilogram.
How to use the calorie calculator
- Enter age, gender and body size. Type age and choose a gender. Give height as feet and inches and weight in kilograms, the starting units on the Indian page.
- Pick an activity level. Sedentary at 1.2 suits a desk job with no exercise, and each level up adds to the factor, ending with Extremely active at 1.9.
- Choose a goal. Keep Maintain weight for the daily figure, or choose lose or gain to move it by 500 kcal.
- Try other equations. Switch the formula to compare resting energy, adding a body fat percentage for Katch-McArdle.
- Set your own grams. Settings accepts your own protein or fat grams, for instance from a plan your dietitian gave you.
Example: A 32-year-old woman, 60 kg, 5 ft 2 in, mostly seated
Sedentary and Mifflin-St Jeor give her a BMR of 1,263 kcal and a TDEE of 1,516 kcal, kept as the goal under Maintain weight. Macro grams are 95 protein, 171 carbohydrate and 51 fat. Fibre comes to 30 g, and 60 kg times 35 mL puts the water goal at 2,100 mL.
When to use the calorie calculator
- Comparing equations for the same person. Switch the BMR formula and watch the maintenance figure move by about 65 kcal between Mifflin and Harris-Benedict.
- Turning a goal into gram targets. Read protein, carbohydrate and fat grams for the goal calories instead of working out the percentages by hand.
- Using a body-fat reading. Enter a body fat percentage under Katch-McArdle if you have a measurement and want the lean-mass-based estimate.
- Logging meals against the target. On the Meal Tracker tab, add foods from a built-in list of ten and compare the day's calories with the goal.
What the calorie calculator does not do
- The loss and gain goals always shift energy by exactly 500 kcal (2,092 kJ), whatever your size, and the 1 lb (0.5 kg) a week label is a rule of thumb rather than a prediction.
- The Meal Tracker uses a built-in list of ten foods only, such as chicken breast, brown rice and avocado half; there is no food database search beyond that.
- A meal you remove moves to a Recently deleted list under Today's Meals, where it can be restored.
- The Insights text on the Progress tab, such as the on-track message, is fixed wording rather than derived from your data.
- Foods and logged meals are held in kcal and converted to kJ for display, so a kJ total can differ by a unit from a label that rounds before converting.
When something else is a better fit
- When you want to set protein, carb and fat ratios by percentage or diet style, use the Macro Calculator.
- When you want calories burned by a specific workout, use the Exercise Calories Calculator.
- When you need a calorie plan for a medical condition, use a registered dietitian, who works from your tests and history rather than a general equation.
Questions about the calorie calculator
Why does the page give kcal and not kJ?
Packaged food in India states energy in kcal, so results use the same unit and can be set beside a label directly.
Can I enter height in centimetres?
Yes. Use the small list on the height label to switch from feet and inches to centimetres. The tool remembers that choice for your next visit.
What do the 95 g of protein come from?
The example target of 1,516 kcal times 25% is 379 kcal, and dividing by 4 kcal per gram gives about 95 g.
Is this a diet plan?
No. It estimates energy from age, size and activity, and it does not look at your health. Ask your doctor or a registered dietitian for a plan if you have diabetes, a thyroid condition or any other condition.
Do the results change if I pick another formula?
Slightly. Harris-Benedict gives a different resting figure for the same person, and Katch-McArdle only differs once a body fat percentage is entered.