← Royal Fitness Club Educational information only — not a substitute for medical advice. Read disclaimer ·
Free calculator · no sign-up
How many calories you burn, how many to eat for your goal, and how much protein, carbs and fat that means — in Indian-food terms.
Daily target
1657 kcal
Lose 0.5 kg/week
Maintenance (TDEE)
2207 kcal
Weight stays the same
BMR
1605 kcal
Burned at complete rest
Protein
112 g
27% · ~37 g per meal
Carbs
199 g
48% · roti, rice, millets, fruit
Fat
46 g
25% · ~9 tsp oil/ghee total
Protein sources that fit Indian meals: dal (1 katori ≈ 7 g), paneer (100 g ≈ 18 g), curd (1 katori ≈ 5 g), eggs (1 ≈ 6 g), chicken (100 g ≈ 27 g), soya chunks (30 g dry ≈ 15 g).
About 550 fewer than your maintenance calories to lose roughly 0.5 kg a week. The calculator works this out and won't go below a safe minimum.
BMR is what your body burns at complete rest. TDEE adds your daily activity — it's the number to eat to keep your weight steady.
The Indian RDA is 0.83 g per kg, but 1.2–1.6 g per kg helps keep muscle while losing fat or building strength. People with kidney disease should ask their doctor first.
It's the usual minimum for women without medical supervision. Going lower makes it hard to get enough nutrients — lose weight more slowly instead.
This website provides general educational information and is not a substitute for professional medical diagnosis, treatment or emergency care. Always consult a qualified healthcare professional.