Weight Loss
Healthy Weight Loss Program
Build balanced eating, movement and lifestyle habits you can keep up long after the program ends.
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Daily Calorie Calculator
Estimate how many calories your body uses each day, and a gentle target for your goal.
Prefer personal advice? Book a ₹299 dietitian call + free 1-week diet plan.
Calorie estimates are approximate and vary between individuals. This tool is not suitable during pregnancy or breastfeeding, or for people with medical conditions that affect metabolism, without professional advice. Medical disclaimer
How many calories does a woman need per day?
It depends on age, height, weight and activity. Many adult Indian women need roughly 1,600 to 2,200 calories a day to maintain their weight. Your personal estimate starts with your BMR — the energy your body uses at rest — multiplied by an activity factor. For weight loss, a small, steady deficit is more sustainable than eating very little.
How this calculator works
- 1
Your BMR (Basal Metabolic Rate) is estimated with the Mifflin-St Jeor equation, using your weight, height, age and sex.
- 2
Your maintenance calories are your BMR multiplied by an activity factor, from 1.2 (mostly sitting) to 1.725 (very active).
- 3
For weight goals we suggest a gentle 400-calorie change, and we never suggest going below your BMR or 1,200 calories a day.
Frequently asked questions
BMR is the energy your body uses at complete rest for breathing, circulation and other basic functions. TDEE (total daily energy expenditure) adds the energy you use moving, working and exercising. Your maintenance calories are your TDEE.
Very low-calorie diets are hard to sustain and can leave you tired and short of nutrients. A modest deficit with balanced meals, enough protein, activity and good sleep is usually more sustainable. Speak with a dietitian before making big changes.
Calorie needs change during pregnancy and breastfeeding, and restricting food is not recommended. Focus on balanced, nourishing meals and follow your obstetrician’s advice. Our dietitians can help you plan meals for this stage.
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