How it works
Your basal metabolic rate (BMR) is the energy your body uses at complete rest. Multiply it by an activity factor and you get your total daily energy expenditure (TDEE): the calories that keep your weight steady.
We use the Mifflin-St Jeor equation, which research has found to be among the most accurate for adults. A deficit of about 500 kcal a day usually leads to roughly half a kilo of weight loss a week. Going much lower than that tends to backfire: hunger rises, muscle is lost and the weight returns.
Indian meals can be calorie-dense through oil, ghee, rice and sweets rather than portion size. Small swaps (less oil in the tadka, more dal and sabzi, fewer refined snacks) often matter more than skipping meals.
Frequently asked questions
How accurate is a calorie calculator?
Equations like Mifflin-St Jeor are usually within about 10% of measured values for most adults. Use the result as a starting point and adjust based on how your weight changes over 2–4 weeks.
What is the minimum safe calorie intake?
Most adults should not go below about 1,200 kcal (women) or 1,500 kcal (men) a day without medical supervision. Very low-calorie diets need a doctor's oversight.