How many calories should I eat per day to lose weight?

Most people achieve safe, sustainable fat loss by eating 400-600 kcal below their Total Daily Energy Expenditure (TDEE). For a moderately active adult this typically falls between 1,400 and 2,200 kcal per day. Use the AadiFit Calorie Calculator to get your exact target based on your age, height, weight, sex, and activity level.

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is the most accurate widely-used formula for estimating Basal Metabolic Rate (BMR). For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Your BMR is then multiplied by an activity factor to calculate TDEE.

How accurate is this calorie calculator?

The Mifflin-St Jeor formula is accurate to within 10% for approximately 80% of healthy adults, according to research published in the Journal of the American Dietetic Association. Individual variation depends on muscle mass, metabolic adaptation, genetics, and hormonal factors.

Should I eat the same calories every day?

For simplicity, consistent daily intake works well for most people. However, calorie cycling — eating more on training days and less on rest days — can improve body composition. Keep your weekly average aligned with your target regardless of how you distribute daily intake.

How much protein do I need per day?

Research supports 1.6 to 2.2 grams of protein per kilogram of body weight for active individuals. During a fat-loss phase, aim for the higher end (2.0-2.2 g/kg) to preserve lean muscle mass. During maintenance or muscle gain, 1.6-1.8 g/kg is typically sufficient.

What is TDEE and how is it calculated?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including basal metabolism, physical activity, and the thermic effect of food. It is calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).

Can I build muscle and lose fat at the same time?

Yes, body recomposition is possible, especially for beginners, those returning after a break, or individuals with higher body fat. Eat at maintenance calories or a very small deficit (100-200 kcal), prioritise high protein intake (2.0+ g/kg), and follow a progressive resistance training programme.

Does this calculator work for Indian diets?

Absolutely. The Mifflin-St Jeor equation calculates your calorie and macro targets independent of cuisine. Whether you eat roti-sabzi, rice-dal, or dosa-chutney, you can hit your protein, carb, and fat targets with Indian foods. Paneer, dal, chicken, eggs, and curd are excellent protein sources in an Indian diet.

How often should I recalculate my calories?

Recalculate every 4-6 weeks or whenever your weight changes by more than 2-3 kg. As you lose or gain weight, your metabolic rate changes, so your calorie targets need to be updated to continue making progress.

Is 1200 calories enough for weight loss?

For most adults, 1200 kcal is too low and can lead to muscle loss, nutrient deficiencies, metabolic adaptation, and poor adherence. Women should generally not go below 1,400 kcal and men not below 1,600 kcal without medical supervision. A moderate deficit of 400-600 kcal below TDEE is safer and more sustainable.

Free Calorie Calculator — Exact Daily Targets for Your Body

Primary Goal

Gender

Units

Age

Weight (kg)

Height (cm)

Activity Level

Sedentary

Desk job, little to no exercise

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard training 6-7 days/week

Extremely Active

Twice-daily training or physical job + gym

Most people overestimate by one level. When in doubt, go lower.

One More Question

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Have you tracked calories before?

Most people who have been dieting for more than 6 months need a different starting target than someone who is dieting for the first time. This is the single most important question.

Coach Aditya's Full Assessment

These are the questions a real coach asks before building your nutrition plan. Your answers determine everything — not the formula.

Body Fat % (if known)

Current rough intake (cal)

Dietary Style Cuisine Preference How long have you been dieting continuously?

Sleep quality

Current stress level

Non-exercise movement (NEAT)

Relationship with food

Tracking Method

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Hitting protein targets Controlling hunger Meal prep time Eating out frequently Sugar cravings Late night eating

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Sleep on training nights

Stress level (last 4 weeks)

General movement outside gym (NEAT)

Relationship with food

Previous dieting attempts

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