Calorie Deficit Estimator
🔥 Calorie Deficit Estimator
Calculate your BMR, TDEE, daily calorie target, and macros — with a sample Indian meal plan and an Indian food calorie reference table.
Last updated: July 2026
⚠️ For informational purposes only. Calorie needs vary by individual. Results are estimates based on population-level formulas. Consult a registered dietitian for personalised guidance.
⚖️ Your Details
Enter height between 100 and 250 cm
Enter weight between 20 and 300 kg
🎯 Your Goal
BMR
—
cal/day
TDEE
—
cal/day
Deficit
—
cal/day
📊 Your Daily Macros
Macro%GramsCal
Protein
———
Carbohydrates
———
Fat
———
Total100%——
🇮🇳 Sample Indian Meal Plan
📋 Indian Food Calorie Reference
| Food Item | Serving | Calories | Protein |
|---|
⚠️ Calorie needs are estimates. Actual metabolic rate varies by 10–15% from formula predictions. Weigh yourself weekly and adjust by ±100 cal if not seeing expected progress after 2 weeks.
🔗 Pair with: Weight Loss Timeline Calculator to see how long it takes to reach your goal, or our IF Protocol Selector to combine IF with your calorie target.
📖 Get the FREE "Intermittent Fasting India Starter Guide" PDF
Indian meal plans, calorie targets, IF timing guide & food swap list
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