Understanding your daily calorie needs is essential for weight management, whether you want to lose, gain, or maintain weight.
What are Calories?
Calories are units of energy. Your body needs calories for basic functions (breathing, heartbeat) and physical activities.
BMR (Basal Metabolic Rate)
BMR is the number of calories your body needs at complete rest. It accounts for 60-75% of daily calorie expenditure.
BMR Formula (Mifflin-St Jeor Equation)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
TDEE (Total Daily Energy Expenditure)
TDEE = BMR × Activity Factor
| Activity Level |
Description |
Multiplier |
| Sedentary | Little or no exercise | BMR × 1.2 |
| Lightly Active | 1-3 days/week | BMR × 1.375 |
| Moderately Active | 3-5 days/week | BMR × 1.55 |
| Very Active | 6-7 days/week | BMR × 1.725 |
| Super Active | Athlete/physical job | BMR × 1.9 |
Example Calculation
Person: 30-year-old woman, 65 kg, 165 cm, moderately active
- BMR = (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 650 + 1031 - 150 - 161 = 1,370 calories
- TDEE = 1,370 × 1.55 = 2,124 calories/day (maintenance)
Calculate Your Calories
Use our free Calorie Calculator for personalized results.
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Calories for Weight Goals
Weight Maintenance
Eat = TDEE calories daily
Weight Loss (Safe: 0.5-1 kg per week)
- Calorie Deficit = 500-1000 calories below TDEE
- Never go below 1,200 calories (women) or 1,500 (men)
Weight Gain
- Calorie Surplus = 300-500 calories above TDEE
- Combine with strength training for muscle gain
Calorie Sources - Macronutrients
- Carbohydrates: 4 calories per gram (45-65% of calories)
- Proteins: 4 calories per gram (10-35% of calories)
- Fats: 9 calories per gram (20-35% of calories)
Sample Calorie Plans
1,500 Calorie Meal Plan (Weight Loss)
- Breakfast (400 cal): Oats with milk + fruits
- Lunch (450 cal): Rice + dal + vegetables + curd
- Snack (200 cal): Apple + nuts
- Dinner (450 cal): Chapati + paneer sabzi + salad
2,500 Calorie Meal Plan (Weight Gain)
- Breakfast (600 cal): Paratha with butter + egg + banana
- Lunch (700 cal): Rice + dal + chicken/fish + vegetables
- Snack (500 cal): Protein shake + peanut butter sandwich
- Dinner (700 cal): Chapati + paneer + vegetables + milk
Tips for Accurate Calorie Tracking
- Use a food scale for accuracy
- Track everything - including oils and drinks
- Use apps like MyFitnessPal
- Adjust based on progress (weigh weekly)
- Don't eat back exercise calories
Common Mistakes
- ❌ Underestimating portion sizes
- ❌ Not tracking drinks (juices, alcohol)
- ❌ Forgetting cooking oils
- ❌ Overestimating activity level
- ❌ Drastic calorie cuts (slows metabolism)
FAQs
Q: How many calories should I eat to lose weight?
A: TDEE minus 500 calories for 0.5 kg loss per week. Use our calorie calculator.
Q: Are all calories the same?
A: 100 calories from protein affects body differently than 100 calories from sugar. Focus on nutrient-dense foods.
Q: Can I eat less than 1,200 calories?
A: Not recommended without medical supervision. Very low calories can cause nutrient deficiencies and slow metabolism.
Q: How accurate are calorie calculators?
A: They give good estimates. Track your weight for 2 weeks and adjust ±100-200 calories.
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