Most calorie calculators are built for Western food databases and average body types.
Calculate your calorie and macro targets based on your body and goals. Built on the AadiFit Performance System, used across India, UK, US, and the Middle East.
For athletes under 18, Coach Aditya uses a completely different approach built around your growing body and nutrition needs. Apply for coaching to get this built for you.
Most people overestimate by one level. When in doubt, go lower.
This changes how Coach Aditya calibrates your targets.
These are the questions a real coach asks before building your nutrition plan. Your answers determine everything, not the methodology.
Add weight, goal, activity, and dietary preferences.
Receive calorie and macro splits aligned to your goal.
Use targets with Indian meal structures you already cook.
Enter your current weight, height, age, and activity level, then pick your goal, fat loss, maintenance, or muscle gain.
This tool runs both the Mifflin-St Jeor and Katch-McArdle equations and shows you the difference, lean-mass-based formulas get more accurate the leaner and more muscular you are. Macro splits follow evidence-based ratios for fat loss and muscle retention, not arbitrary percentages.
Your calorie target is a starting point, not a fixed number for months.
Recalculate every 4–6 weeks as your weight changes.
Coach Aditya's data: about seventy-three percent of Indian clients eating traditional home meals initially hit less than half their protein target unless meals are restructured, roti-forward plates look modest in calories but dilute protein density. The right calorie target depends on your TDEE, not a generic number from an app. A 70kg Indian woman working a desk job with 30 minutes of walking per day has a TDEE of approximately 1,800–2,000 calories; a deficit of 300–400 calories from that produces sustainable fat loss of 0.3–0.5kg per week without triggering metabolic adaptation. Generic 1,200-calorie targets sit below BMR for most adults and accelerate muscle loss, not fat loss. Coach Aditya's recommendation: set protein and vegetables first, then fit starches and oils into whatever deficit your trend supports, the headline calorie number matters less than protein-first structure and cooking-fat honesty.
Anchor expenditure with the TDEE Calculator, then return here for meal-level execution. If you train hard, sanity-check recovery with the Sleep Optimizer before you slash carbs on low sleep.
Adaptive thermogenesis and NEAT suppression shrink your real deficit by roughly 200–400 calories: subconscious movement drops ten to fifteen percent, hunger hormones rise, thyroid output eases back, and the scale average flatlines even when the app still says "deficit." The same food intake that produced a 400-calorie deficit in week one can produce closer to a 100-calorie deficit by week ten, this is not a willpower failure, it is a predictable biological response. Coach Aditya's recommendation: after 10–12 weeks of cutting, take a structured 1–2 week diet break at maintenance to reset leptin signalling, reduce cortisol, and restore training quality before the next phase, verify you actually need it with a fourteen-day weight average and step trend before you cut again.
When the trend says adaptation, use the Plateau Breaker to decide between a break, a refeed cadence, or a training deload. Layer context from the BMR Calculator if energy feels low despite apparently "enough" calories on paper.
Most fat-loss plans land between 1.6 and 2.2 grams of protein per kilogram of body weight daily when resistance training is present, for a 65kg person that's 104–143g, higher if you are very lean or in a steep deficit. The challenge with traditional meal patterns is protein density, not protein science: dal and rice together form a complete amino acid profile, but 100g of cooked dal only provides about 9g of protein, so hitting 130g from dal alone would need 1.4kg of cooked dal in a day, impractical. Coach Aditya's recommendation: front-load protein across breakfast and lunch so dinner social meals do not torpedo the whole day, and stack dal at every meal plus paneer, curd, eggs, or chicken to close the gap.
Use the Adaptive Diet Builder for a full meal plan built around your targets.
Both produce fat loss when weekly calorie balance is equal. Calorie cycling, eating more on training days and less on rest days, suits people who prefer larger meals on active days and find it easier to eat less when sedentary. A consistent daily deficit suits people who prefer routine and find tracking simpler with a fixed number. Research shows no meaningful metabolic difference between the two approaches when weekly totals match. Coach Aditya's recommendation: cycling for athletes with high training volumes, a consistent daily deficit for beginners still developing tracking habits, choose whichever you can sustain for 12 weeks without breaking compliance.
Hunger management on a deficit is a food selection problem, not a willpower problem. High-volume, high-fibre, high-protein foods produce satiety at lower calorie costs, 400 calories of rajma with vegetables fills more space and triggers more satiety hormones than 400 calories of biscuits. Practical rules: eat protein at every meal, include at least two portions of vegetables per meal for fibre and volume, space meals 3–4 hours apart, and prioritise sleep, a single night of poor sleep increases ghrelin (hunger hormone) by 28% the following day. Coach Aditya's recommendation: use the Sleep Optimizer to check sleep is not sabotaging your deficit before you cut calories further.
Eat roti? See is roti good for fat loss before you set your portions.