Calorie and protein calculator
Your daily calories and protein for fat loss, maintenance or muscle gain, with BMI on the Indian scale. Everything updates as you type.
To lose fat, eat about
1,520 kcal
a day. Your maintenance is about 1,900 kcal.
Protein
85 g
Water
2.4 L
BMI on the Indian scale
26.6Above the healthy range
Healthy weight for your height: 47–59 kg.
Numbers are the easy part.
Turning 1,520 kcal into roti, dal and sabzi you'll actually eat is what a plan is for.
How calories are worked out
Your resting burn uses the Mifflin-St Jeor equation, the most accurate of the common formulas, then gets multiplied by your activity level. For fat loss we take off about 20%, never more than 600 kcal, and never below 1,200 kcal for women or 1,500 for men.
Why the Indian BMI scale
Indians tend to carry more body fat at the same BMI, so the Indian guidelines put the healthy range at 18.5 to 22.9. A BMI of 24 that looks fine on a Western chart is already above that range.
How protein is set
About 1.4 g per kg while losing fat and 1.8 g per kg for muscle gain, worked out on a healthy weight for your height so a higher body weight doesn't inflate it. The ICMR minimum for adults is 0.83 g per kg.
These are estimates, not medical advice. If you're pregnant, breastfeeding, under 18 or managing a medical condition, talk to your doctor first.