Calorie Calculator
Apni daily calorie requirement janein — BMR se shuru, activity level ke hisaab se, aur weight loss/gain ke liye target.
⚕️ Ye information-only estimate hai, medical advice nahi. Pregnancy, diabetes, thyroid, kidney/heart condition ya koi bhi medical situation ho toh qualified doctor/dietitian se hi plan banwayein.
How calories are calculated
Hum Mifflin-St Jeor equation use karte hain — ye aaj kal sabse zyada recommended BMR formula hai (Harris-Benedict se zyada accurate maana jaata hai):
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
BMR ka matlab: poori tarah rest me sharir ko sirf zinda rehne ke liye jitni calories chahiye. Uske baad activity factor se multiply karte hain:
1.2 sedentary · 1.375 light · 1.55 moderate · 1.725 very active · 1.9 extra active
Worked example: 30 saal ka male, 70 kg, 170 cm, moderately active → BMR = 700 + 1062.5 − 150 + 5 = 1,618 kcal. TDEE = 1,618 × 1.55 ≈ 2,507 kcal/day. Weight loss ke liye ≈ 2,007 kcal, gain ke liye ≈ 3,007 kcal.
Yaad rakhein: ek kilo body fat ≈ 7,700 kcal hota hai. Isliye 500 kcal ka daily deficit ≈ 0.45 kg/week weight loss deta hai. Ye ek estimate hai — actual result metabolism, sleep, NEAT aur genetics par depend karta hai.
FAQ
Kya main sirf 500 kcal ka deficit hamesha rakh sakta hoon?
Har roz 500 kcal ka deficit sharir ko long-term me metabolic adaptation de sakta hai (thakaan, muscle loss, plateau). Bahut aggressive cut (BMR se neeche khana) bhi nuksan hai. Common sensible approach: deficit ko TDEE ka ~15-20% rakhein ya 500 kcal tak — aur 8-12 hafte me ek break lein (maintenance par kuch time).
BMR aur TDEE me kya difference hai?
BMR = sirf resting state (bed rest me bhi sharir jitna jalaata hai) — isme daily movement count nahi. TDEE = Total Daily Energy Expenditure = BMR + aapka poora din ka movement, workout, chhi-kasam kaam, digestion. Calculator aapko TDEE deta hai kyunki wahi "maintenance" hai — jitna khaoge us se zyada khaya toh weight badhega.
Weight loss ke liye calories kaise kam karun — khana kam ya exercise badhayein?
Dono kaam karte hain, par 500 kcal deficit banane me subah ka ek sugary drink ya 2 roti ka farq jaldi ho jaata hai, jabki 500 kcal burn karne ke liye ~45-60 min ki tez walk/jog chahiye. Best: thoda diet me (quality carbs, protein ~1.6 g/kg) + thoda movement. Sirf cardio se weight loss sustain karna mushkil hota hai.
Protein kitna chahiye?
General healthy aur weight-loss me ~1.6 g protein per kg body weight tak theek maana jaata hai (strength training karne wale thoda zyada). 70 kg person = ~112 g/day. Protein se satiety badhti hai aur muscle loss kam hota hai. Kidney disease wale log isko doctor se confirm karein — protein unke liye restricted ho sakta hai.
Ye formula Indian body type par applicable hai?
Mifflin-St Jeor international clinical standard hai aur Indian adults par bhi use hota hai (ICMR guidelines me bhi energy requirement height/weight/activity par based hoti hai). Lekin ek hi formula sab par exact fit nahi hota — 2-3 hafte apne actual weight aur intake ko track karke apna real maintenance find karna sabse reliable hai.