14 categories
See all →
  1. Home
  2. Health & Fitness
  3. Calorie Calculator

Calorie Calculator

Calculate your daily calorie needs and macro targets

Daily Calories to Maintain
0
kcal / day
BMR (Basal Metabolic Rate)0 kcal
TDEE (Total Daily Energy)0 kcal
Protein Target0g
Carbohydrates0g
Fat0g
📊 Calorie Targets by Goal
Lose Weight (−500 kcal/day)0 kcal
Maintain Weight0 kcal
Gain Weight (+500 kcal/day)0 kcal
Advertisement
Macro Distribution (Standard)
Macro% of CaloriesCalories/gram
Protein25–30%4 kcal/g
Carbohydrates45–50%4 kcal/g
Fat20–25%9 kcal/g
Advertisement

What is Calorie Calculator?

Free calorie calculator. Find your daily calorie needs based on age, gender, weight, height and activity level. Get weight loss, maintenance, and gain targets. Health calculators aligned with Indian dietary guidelines and South Asian health benchmarks. TekPulse's Calorie Calculator is completely free — no signup, no ads in results, and no data stored on our servers.

How to Use Calorie Calculator Online

  1. Enter your age, gender, weight, and height
  2. Select your activity level (Sedentary, Lightly Active, Moderately Active, Very Active)
  3. View your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure)
  4. Set your goal: maintain weight, lose weight (500 kcal deficit), or gain muscle (500 kcal surplus)
  5. View macro breakdown (protein, carbs, fat) based on your goal

Calorie Calculator Formula & Calculation

BMR (men) = 10W + 6.25H − 5A + 5 | BMR (women) = 10W + 6.25H − 5A − 161 | TDEE = BMR × Activity Factor

W = Weight (kg) | H = Height (cm) | A = Age (years). Activity factors: Sedentary 1.2 | Light 1.375 | Moderate 1.55 | Active 1.725 | Very Active 1.9.

Example: 30-year-old male, 75 kg, 175 cm, moderately active.
BMR = 10×75 + 6.25×175 − 5×30 + 5 = 1,699 cal.
TDEE = 1,699 × 1.55 = 2,633 cal/day.
For 0.5 kg/week weight loss: 2,633 − 500 = 2,133 cal/day.

Key Factors That Affect Your Result

  1. Activity level — The biggest variable in TDEE. A sedentary 75 kg man burns ~2,040 cal/day; a very active one burns ~3,230 cal/day — 58% more, without changing weight or height.
  2. Indian diet context — A South Indian thali (rice, dal, 2 sabzis, curd) ≈ 600–800 calories. 2 parathas with butter ≈ 500–600 cal. Sugarcane juice (large) ≈ 200 cal. Account for cooking oil, which is often underestimated by 50–100 cal/meal.
  3. Muscle mass and age — Each kg of muscle burns ~13 cal/day at rest; fat burns ~4.5 cal/kg. BMR drops ~2% per decade after 30 due to muscle loss (sarcopenia). Strength training preserves metabolic rate with age.
  4. Calorie deficit limits — The safe deficit is 500–750 cal/day for 0.5–0.75 kg/week loss. Deficits beyond 1,000 cal/day trigger muscle loss and metabolic slowdown. Minimum intake: 1,200 cal for women, 1,500 cal for men.

Why Use TekPulse Calorie Calculator?

Runs Entirely in Your Browser
Your calorie and macro targets are calculated with JavaScript — no data is sent to a server
Mifflin-St Jeor Equation
Calculates BMR using the Mifflin-St Jeor formula, then applies your activity multiplier to get TDEE
5 Activity Levels
Choose from sedentary to extra active to adjust your total daily energy needs
Macro Breakdown
Shows protein, carb, and fat targets in grams for your lose/maintain/gain calorie goal

Share & Embed

Help others discover this free tool. Share it or embed it on your website.

WhatsApp X/Twitter LinkedIn

Free to embed with attribution link to tekpulse.in

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. It is the foundation of calorie requirement calculation.

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day accounting for your activity level. TDEE = BMR × Activity Multiplier (1.2 for sedentary, 1.55 for moderately active, 1.9 for very active).

To lose approximately 0.5 kg per week, eat 500 calories below your TDEE. For 1 kg/week loss, eat 1,000 calories below TDEE. Do not go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.

Both calculate BMR. Mifflin-St Jeor is more accurate for modern populations. Harris-Benedict (revised 1984) tends to slightly overestimate. Most dietitians prefer Mifflin-St Jeor for current recommendations.

One kilogram of body fat is approximately 7,700 calories. So a sustained deficit of 500 calories/day will result in roughly 0.5 kg fat loss per week — consistent, sustainable weight loss.

Yes. Focusing on food quality (whole foods, less processed), portion awareness, and reducing sugar and refined carbs often achieves a natural calorie deficit without strict counting. Tracking helps but is not mandatory.

Was this tool helpful?