Question 1

How many calories should an Indian woman eat per day?

Accepted Answer

The average Indian woman (age 25–35, 55 kg, moderately active) needs approximately 1,800–2,000 kcal/day to maintain weight. For weight loss, a deficit of 500 kcal/day (1,300–1,500 kcal) leads to ~0.5 kg loss per week. These are estimates — use this calculator with your specific measurements for a personalised target.

Question 2

Is 1,200 calories enough?

Accepted Answer

For most adults, 1,200 kcal/day is the absolute minimum and should only be followed under medical supervision. At this level, it's very difficult to meet all micronutrient needs. Most women should aim for at least 1,400–1,500 kcal even during weight loss, and men should stay above 1,600–1,800 kcal.

Question 3

How to count calories in Indian food?

Accepted Answer

Indian food is easier to track than you'd think because dishes are typically separate (dal, sabzi, roti, rice). Use Indian portion sizes: 1 medium roti ≈ 120 kcal, 1 katori cooked rice ≈ 180 kcal, 1 katori dal ≈ 150 kcal, 1 katori sabzi ≈ 80–120 kcal. MealStack's food database has 9,349 Indian foods with IFCT calorie data.

Question 4

What is the Mifflin-St Jeor equation?

Accepted Answer

The Mifflin-St Jeor equation is the most accurate formula for estimating Basal Metabolic Rate (BMR) for most adults. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Your TDEE is then BMR × activity multiplier.

Question 5

Why does this calculator use Asian BMI standards?

Accepted Answer

Indians and other South Asians tend to have higher body fat percentage at the same BMI compared to Western populations. The WHO Asia-Pacific guidelines recommend a lower normal BMI range (18.5–22.9) instead of the Western 18.5–24.9. This means an Indian person with a BMI of 24 is already in the overweight category by Asian standards.

Question 6

How accurate is a calorie calculator?

Accepted Answer

The Mifflin-St Jeor equation is accurate to within ±10% for most adults. This means if your calculated TDEE is 2,000 kcal, your actual needs are likely between 1,800–2,200 kcal. For better accuracy, use the calculated number as a starting point, track your weight for 2–3 weeks, and adjust based on results.

Question 7

Should I eat back exercise calories?

Accepted Answer

Generally, no — or only partially. Activity level is already factored into your TDEE calculation. If you do extra exercise beyond your selected activity level, you can eat back 50% of those calories. Most fitness trackers overestimate exercise calories by 30–50%, so eating all of them back often stalls weight loss.

Question 8

What is a good macro split for Indian diets?

Accepted Answer

A balanced split of 30% protein, 40% carbs, 30% fat works well for most Indians. The traditional Indian diet is ~60% carbs which is too high for most goals. Increasing protein to 30% (from dal, paneer, eggs, chicken) and reducing carbs (fewer roti/rice) improves satiety and body composition.

Indian Food Calorie Calculator

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