Find your daily calorie needs using Mifflin-St Jeor equation.
For weight loss: 500 kcal/day deficit = 0.5 kg/week loss. For muscle gain: 500 kcal/day surplus + strength training. Don't go below 1200 kcal (women) / 1500 kcal (men).
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Yes, our formulas are based on official Indian standards and verified by financial experts. However, always consult a professional for major financial decisions.
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We review and update calculators yearly (or whenever tax rates, interest rates, or government rules change). Last updated: June 2026.