Calorie Calculator (Indian Diet)

Estimate calories for Indian lifestyle.

Gender

Age

Weight (kg)

Height (cm)

Activity level

Maintain

2224 kcal

Weight loss

1824 kcal

Weight gain

2624 kcal

Actionable tips

Protein first

Aim ~20–30g protein per meal to stay full.

Action: add dal, curd, eggs, or paneer.

Portion swap

Cut 1 roti or 1 cup rice; add salad/veg.

Action: use a smaller plate.

Weekly check

Adjust by 150–300 kcal if weight stalls.

Action: track weekly averages.