Nutrition, Calories & Weight Goal
Find out how many calories you need in a day, and how much to eat to reach the weight you want. Includes Indian foods with everyday portions — 1 roti, 1 katori dal, 1 glass milk — so you can keep track without weighing anything. Everything is worked out on your own phone and sent nowhere.
Private
Your age, weight and food list never leave this device.
Indian foods
Roti, dal, idli, biryani, chai — in katoris and glasses.
Works offline
Once opened, it keeps working with no signal.
Сведения о медицинской безопасности на этой странице показаны на английском. Их ещё не проверил врач, читающий на Русский, а полагаться на перевод, который никто не проверил, небезопасно.
About you
Nothing here leaves your phone or computer. Answers appear as you type.
Leave blank if you do not know.
Men and women burn calories at slightly different rates, so this changes the answer. That is the only reason it is asked.
Think about your whole day, work included — not just your workouts. Most people who exercise three times a week belong in “a little activity”.
Leave blank and we will pick a safe pace.
Fill in your details above and your results will appear here — what your body burns, and how much to eat. Nothing is sent anywhere.
Exercise
See what a walk or a workout burns. Add it and it counts towards today.
Why two numbers?
Your body burns calories all day, even sitting still. So an hour of walking does not add its whole total to your day — part of that hour you would have burned anyway. The smaller number is the extra bit, and that is the one we count.
The figures come from published tables of how much energy each activity uses, scaled to your weight — a heavier body burns more doing the same thing.
They are estimates. Two people of the same weight walking at the same speed can differ by 15–20%. Your watch or fitness band is guessing from the same tables. Useful for comparing a walk with a swim; not a measurement.
Food & meal calculator
Search 139 foods, choose a portion, and build the day meal by meal.
Breakfast
—Lunch
—Snacks
—Dinner
—Important — please read
These calculations provide estimates for educational and informational purposes only. Individual energy and nutritional requirements vary. The results are not a substitute for individualized medical or dietary advice from a qualified healthcare professional. People with medical conditions, pregnancy, eating disorders, children/adolescents, or those with special nutritional requirements should seek appropriate professional advice before making significant dietary or weight-management changes.
This tool will not plan a crash diet. It caps how fast weight can be lost, caps how large a deficit it will suggest, and refuses to produce a target below a safe daily minimum — because those are the numbers that cause harm, and a calculator that prints them on request is not neutral.
Enter your sex to see your plan.
Note: Food values follow the Indian Food Composition Tables published by ICMR–NIN, with standard Indian portion sizes. Weight and calorie bands follow WHO guidance and the Indian cut-offs, which start lower than the international ones because heart and diabetes risk appears at a lower weight in South Asians.
Educational use only — not medical advice. Never a substitute for clinical judgement.
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A calorie, BMR and TDEE planner built around Indian meals, and a weight goal that is realistic.