How many calories should I eat per day in India?+
Daily calorie needs (TDEE) depend on age, gender, height, weight, and activity level. Average requirements: Indian women: 1,800–2,100 kcal/day (sedentary to active). Indian men: 2,200–2,700 kcal/day (sedentary to active). For weight loss: eat 500 kcal/day less than TDEE (loses ~0.5 kg/week). For weight gain: eat 500 kcal/day more. Calculate your personal TDEE using this calculator.
What is TDEE and BMR?+
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep organs functioning (breathing, circulation, digestion). TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor. Activity factors: Sedentary (desk job, no exercise) = BMR × 1.2, Light exercise (1-3 days/week) = BMR × 1.375, Moderate (3-5 days) = BMR × 1.55, Very active (6-7 days) = BMR × 1.725. Eat at your TDEE to maintain weight.
How to lose weight with calorie deficit?+
Calorie deficit for weight loss: 1 kg of fat = ~7,700 calories. To lose 0.5 kg/week: create 500 kcal/day deficit (500 × 7 = 3,500 kcal/week ≈ 0.5 kg). To lose 1 kg/week: 1,000 kcal/day deficit. Don't go below 1,200 kcal/day (women) or 1,500 kcal/day (men). Combine: eat less (500 kcal less) + exercise more (burn 300–500 kcal/day) for sustainable, healthy fat loss.
What is the ideal macro split for Indians?+
Recommended macronutrient ratios: Protein: 25–35% of calories (1.6–2.2g per kg body weight). Carbohydrates: 40–50% of calories (India's diet is traditionally carb-heavy with rice, roti). Fat: 20–30% of calories. For weight loss: higher protein (35%) reduces hunger and preserves muscle. Good Indian protein sources: dal, paneer, eggs, chicken, soya, Greek yogurt, sprouts.
How many calories do common Indian foods have?+
Common Indian food calorie counts (per serving): Chapati (1 medium): 70–80 kcal. Rice (1 cup cooked): 200–220 kcal. Dal (1 cup): 150–180 kcal. Paneer (100g): 265 kcal. Dosa (plain, 1 medium): 100–120 kcal. Idli (1 piece): 39–45 kcal. Samosa (1 piece): 250–300 kcal. Jalebi (100g): 350–400 kcal. Biryani (1 plate): 400–600 kcal. Track using apps like HealthifyMe or MyFitnessPal (India database).