Work out your TDEE, the calories you burn a day, and how many to eat for fat loss, maintenance or muscle gain, plus protein, using the Mifflin–St Jeor equation.
BMR = 10 × kg + 6.25 × cm − 5 × age + 5BMR = 10 × kg + 6.25 × cm − 5 × age − 161TDEE = BMR × activity factor (1.2 to 1.9)An 80 kg, 180 cm, 30-year-old man exercising 3–5 days a week has a BMR of 1,780 kcal and a TDEE of about 2,760 kcal. For fat loss he would target about 2,260 kcal a day with 128–176 g of protein.
For general information only, not medical advice. Consult a doctor if you have a health condition.
Total Daily Energy Expenditure is the calories you burn in a day: your BMR (energy at rest) multiplied by an activity factor. Eating at your TDEE maintains your weight.
About your TDEE to keep your weight steady. The calculator works it out from your BMR (the calories you burn at rest, from your weight, height, age and sex) times an activity factor from 1.2 if you mostly sit to 1.9 if you're very active. It's an estimate: track your weight for a few weeks and adjust if it moves when you don't want it to.
A deficit of about 500 kcal a day below TDEE leads to roughly 0.5 kg of fat loss a week for most people. Larger deficits make it harder to keep muscle and stick to the plan.
For people who train and want to lose fat or build muscle, research supports about 1.6–2.2 g of protein per kg of body weight daily. Sedentary adults need less, roughly 0.8–1.2 g/kg. Eggs, chicken, fish, paneer, dal, curd and soy are good Indian sources.
South Asians tend to have more body fat at the same BMI, so the WHO Asia-Pacific cut-offs used in India treat 23 and above as overweight and 25 and above as obese.