Calorie & BMR Calculator for Indians
Calculate your Basal Metabolic Rate (BMR) and daily calorie needs using the clinically validated Mifflin-St Jeor equation — with standard activity factors. Adjust for weight loss, maintenance, or gain below.
Your Results
BMR (Basal Metabolic Rate)
1668 kcal
Calories your body burns at complete rest.
TDEE (Total Daily Expenditure)
2293 kcal
Calories you burn daily at current activity.
Daily Calorie Targets
Important: These numbers are estimates based on the Mifflin-St Jeor equation. Individual metabolism varies by up to 15%. Medical conditions (thyroid, PCOS, insulin resistance) can significantly change your true needs. Consult a doctor before following a target below 1,200 kcal (women) or 1,500 kcal (men).
Want a personalised plan?
A licensed doctor can evaluate your metabolic health and build a plan around your real numbers — not just estimates.
Frequently Asked Questions
How many calories do Indians need to lose weight?+
To lose weight safely, most Indian adults should create a daily deficit of 500 kcal below their TDEE (Total Daily Energy Expenditure), which produces roughly 0.5 kg of weight loss per week. Your exact number depends on age, sex, weight, height, and activity level.
What formula does this calculator use?+
This calculator uses the Mifflin-St Jeor equation for BMR (considered the most accurate for most adults) combined with standard activity multipliers. For weight-loss goals, it applies a moderate 500 kcal deficit.
Do Indians burn fewer calories than other populations?+
Research suggests South Asians have slightly lower resting metabolic rates at similar body sizes, and store more visceral fat. This calculator uses standard BMR formulas; your doctor can adjust the target based on individual metabolic assessment.
Is a 1,200-calorie diet safe for Indian adults?+
Very low calorie diets (below 1,200 kcal/day for women, 1,500 kcal/day for men) should only be followed under medical supervision. They can trigger metabolic adaptation, muscle loss, and hormonal changes that make long-term weight loss harder.