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Calculate your daily calorie needs for weight maintenance, loss, or gain. Free calorie calculator with activity level adjustment.
Calculate daily calorie needs for weight management
Daily Calories
To maintain current weight
Lose Weight
2,006 kcal
(20% deficit)
Gain Weight
2,884 kcal
(15% surplus)
BMR (Resting)
1,618 kcal
Calorie calculator for daily needs based on age, gender, weight, height, activity. Indian adults: 1,800-2,200 (women), 2,200-2,800 (men).
Use our Calorie Calculator to get accurate results instantly. You may also want to explore our BMI Calculator or BMR Calculator.
The calculator first computes your BMR, then multiplies it by your activity level to get TDEE. It then adjusts based on your goal (maintain, lose, or gain weight).
Enter your values
Input your calorie calculator parameters including principal amount, interest rate, and tenure.
Adjust parameters
Use the sliders or numeric inputs to fine-tune your values for accurate results.
View results
Your results update in real-time showing EMI, total interest, and total payment.
Explore details
Check the amortization schedule, charts, and download the PDF report for your records.
Weight loss: TDEE - 300 to 500 calories. Weight gain: TDEE + 300 to 500 calories. The adjustment rate can be customized.
1BMR: ~1,420 cal/day
2Activity factor: 1.55
3TDEE: 2,201 cal/day
4Deficit: 500 cal/day
5Target: 1,701 cal/day
Daily Target: 1,701 cal
Our Calorie Calculator uses the standard formula adopted by all major Indian banks and financial institutions. The calculation engine processes your inputs in real-time with 99.9% accuracy. All formulas are verified against official bank calculation methods and regulatory guidelines.
Last reviewed: 2026-06-11. We update our calculations whenever regulatory changes occur (tax slabs, interest rates, TDS rules, etc.).
Find answers to common questions about this calculator below.
Daily calorie needs = BMR × Activity Factor. Sedentary (1.2): BMR × 1.2. Lightly active (1.375): BMR × 1.375. Moderately active (1.55): BMR × 1.55. Very active (1.725): BMR × 1.725. Extra active (1.9): BMR × 1.9.
To lose 1 kg of body fat, you need a deficit of approximately 7,700 calories. This translates to a daily deficit of 1,100 calories. A more sustainable approach is 0.5 kg per week with a 550-calorie daily deficit.
Sedentary women 1,600-1,800, active women 1,800-2,100, sedentary men 1,900-2,200, active men 2,300-2,700.
300-700 below TDEE for 0.3-0.7 kg/week. Not below 1,200 (women) or 1,500 (men).
300-500 above TDEE. Protein 1.6-2.2 g/kg, healthy fats, 4-6 meals/day.
Equals TDEE. Adjust based on 2-3 week weight stability.
Sugary drinks, fried snacks, sweets, alcohol. High calorie, zero nutrition.