Indian Maintenance Calorie Calculator
Estimate your daily maintenance calories, fat-loss targets, and protein needs based on Indian dietary patterns.
Reviewed by the GoFitYatra Editorial Team — structured for Indian dietary patterns and real-world lifestyle contexts.
Maintenance Calories
2507 kcal/day
Fat Loss Target (~400 kcal deficit)
2107 kcal/day
Protein Recommendation
112 g/day
Estimates are based on the Mifflin-St Jeor equation and general fat-loss guidelines. These calculations are educational tools only and do not replace personalized medical or dietary advice. Individual calorie and protein needs may vary based on medical conditions, metabolic health, medications, and lifestyle factors.
⚠️ Educational Tool — Not Medical Advice
This calculator provides general estimates for maintenance calories, fat-loss targets, and protein needs. It is not intended to diagnose, treat, cure, or prevent any disease. If you have diabetes, thyroid disorders, PCOS, heart conditions, are pregnant, or are taking medications that affect metabolism, consult a qualified healthcare professional before making dietary changes.
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, one of the most widely accepted methods for estimating basal metabolic rate. While it provides a strong starting estimate, real-world calorie needs may vary based on muscle mass, hormones, sleep, and stress levels.
Is a 400 calorie deficit safe for fat loss?
A moderate 300–500 calorie deficit is commonly recommended for sustainable fat loss. This range typically supports gradual fat reduction without extreme dietary restriction. However, individual needs differ depending on health conditions and training intensity.
How much protein do Indians need daily?
For general fitness and fat loss, 1.2–1.6g protein per kilogram bodyweight is often recommended. Many Indian diets are protein deficient, so structured meal planning can help meet daily targets without excessive calories.
Want this automatically structured into a weekly plan?
GoFitYatra converts your calorie target, protein needs, and lifestyle into a fully structured Indian meal and workout plan — so you don’t have to calculate, track, or overthink anything.
Free to start. No credit card required.
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