Calorie and macro calculator
Not just a number. You get maintenance calories, a target for your goal, the macros to hit it, where your weight sits against the healthy range for your height, and how much water to aim for. Everything updates as you type.
Your target
1,520kcal
Maintenance
1,900kcal
BMR
1,382kcal
Water
3.1L
Daily macros at this target
Protein
96g
Carbohydrate
181g
Fat
46g
Fibre
21g
Protein is set per kilogram of a reference weight, not of your current weight — dosing it off excess body weight over-prescribes.
Body mass index
BMI
25.9
Category
obese
Healthy range for your height
48.6–60.1 kg
Well above the healthy range. We use the cut-offs applied in Indian practice, where risk rises at a lower BMI than the WHO international thresholds — so 23 counts as overweight here, not 25.
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Your targets plus a sample day of Indian meals built around them.
These figures are estimates from population equations. They are general information, not a diagnosis or a treatment plan. If you are pregnant, managing a medical condition, or taking prescribed medication, speak to a qualified professional before changing your diet.