Calorie & Macro Calculator
Accurately calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and custom macronutrients. Seamlessly calibrated for both Indian body composition (ICMR-NIN guidelines & Asian BMI) and international benchmarks.
👤 Personal Biometrics
⚖️ Body Mass Index (BMI) & Health Risk
22.9 BMINormal Weight
Normal: 18.5 – 22.9 | Overweight: ≥23.0Normal Weight
Normal: 18.5 – 24.9 | Overweight: ≥25.0💡 Why the difference? People of South Asian descent have higher body fat percentages and abdominal visceral adiposity at lower BMI levels, increasing diabetes and cardiovascular risk at a BMI of 23+.
🥑 Macronutrient Target Split
Customized for Indian diets and global fitness goals
Standard Indian vegetarian meals often lean heavy on carbohydrates (Roti, Rice, Potatoes) with only 8–12% protein. To hit fitness protein targets without excess calories, integrate Paneer, Soya Chunks, Greek Curd (Hung Dahi), Sprouted Moong, and Whey Protein.
🥗 Daily Meal Plate & Food Tracker
Add foods from our comprehensive Indian & Global database to match your calculated daily targets.
Food Library (Indian & Global)
My Plate Items (0)
Tap × to remove🔥 Indian Snack & Cheat Meal Burn Estimator
Curious how much physical activity is required to burn off your favorite Indian treats or festival sweets? Select a snack to view exact walking, jogging, and cycling durations.
1 Samosa (Standard 80g)
Deep-fried pastry with spiced potato filling
Brisk Walking
5.0 km/h (moderate)
52 mins ~4.3 kmJogging / Running
8.5 km/h (aerobic)
26 mins ~3.7 kmOutdoor Cycling
15 km/h (steady)
32 mins ~8.0 kmJump Rope / HIIT
High intensity
21 mins Vigorous📈 12-Week Weight Projection Simulator
Forecast your prospective weight trend based on current calorie deficit/surplus (1 kg fat ≈ 7,700 kcal).
Understanding Indian (ICMR-NIN) vs Global Dietary Standards
Why tailored formulas and Asian-Indian body composition guidelines matter for health, metabolic disease prevention, and fitness.
The "Thin-Fat" Indian Phenotype
Clinical studies from the Indian Council of Medical Research (ICMR) and the World Health Organization establish that South Asians have higher body fat percentages, higher visceral fat (belly fat surrounding internal organs), and lower skeletal muscle mass at the same body weight compared to Caucasians.
Consequently, the WHO and the Health Ministry of India lowered the threshold for overweight to BMI ≥ 23 kg/m² (vs 25 globally) and obesity to BMI ≥ 25 kg/m² (vs 30 globally).
ICMR-NIN 2020 RDA Benchmarks
The 2020 revision by the National Institute of Nutrition (NIN) updated reference Indian adults:
- Reference Indian Male: 65 kg, 177 cm. Energy: Sedentary ~2,110 kcal, Moderate ~2,710 kcal, Heavy ~3,470 kcal.
- Reference Indian Female: 55 kg, 162 cm. Energy: Sedentary ~1,660 kcal, Moderate ~2,130 kcal, Heavy ~2,720 kcal.
- Protein RDA: 0.83 g/kg/day (~54g for men, ~46g for women minimum baseline).
Solving the Indian Vegetarian Protein Puzzle
A common misconception in India is that traditional lentils (dal) are purely a "protein food". In reality, 1 cup of cooked Dal contains about 7–9g protein and 20–25g carbohydrates.
For active individuals seeking lean body recomposition, pairing dal with high-density vegetarian proteins like Paneer, Soya Chunks (52% protein by dry weight), Greek Yogurt, and Sprouted Legumes or whey protein ensures macro targets are met without excess calories.
When to Use Global Standards
The Mifflin-St Jeor equation remains the international gold standard recognized by the American Dietetic Association (ADA) and sports nutritionists worldwide for its clinical accuracy across diverse populations.
Use Global Standard when comparing international fitness programs, tracking imperial measurements (lbs, feet), or following ketogenic / athletic macro profiles.