Calorie & Macro Calculator: Find Your Daily Targets (India)
A calorie and macro calculator estimates how many calories you burn each day and splits that energy into protein, fat and carbohydrate grams. It uses the Mifflin–St Jeor formula for your BMR, multiplies by an activity factor for TDEE, then adjusts for your goal. Enter your details below to get veg-friendly daily targets in seconds.
- Your daily calorie need = BMR (basal metabolic rate) × an activity factor, known as your TDEE (total daily energy expenditure).
- The Mifflin–St Jeor equation is one of the most widely used and accurate BMR estimators for healthy adults.
- To lose fat, eat roughly 15% below maintenance; to gain muscle, eat roughly 10% above — both are gradual, sustainable ranges.
- Protein is the macro most Indians under-eat; a sensible target is around 1.2–1.6 g per kg of body weight.
- One KABO shake contributes 23–25g of complete plant protein toward your daily protein target.
- These numbers are estimates — a registered dietitian can personalise them for your body and health.
Butter Coffee — All-in-One Nutrition Shake
23–25g complete plant protein, 60+ superfoods, 26 vitamins & minerals, fibre and pre + probiotics — in one daily shake.
Calorie & Macro Calculator
Veg-friendly, India-ready. Enter your details to estimate maintenance calories, goal calories and daily protein, fat and carb grams.
Formula: BMR via the Mifflin–St Jeor equation, then TDEE = BMR × activity factor, with a goal adjustment. These figures are estimates only — consult a registered dietitian or your doctor for advice tailored to you.
How This Calorie & Macro Calculator Works
The calculator above runs three quick steps that nutrition professionals use every day. Understanding each one helps you trust — and adjust — the numbers.
Step 1: Your BMR (Basal Metabolic Rate)
BMR is the energy your body uses just to stay alive at rest — to power your heart, brain, lungs and cells. We calculate it using the Mifflin–St Jeor equation, which the Academy of Nutrition and Dietetics and peer-reviewed research on NCBI/NIH recognise as one of the most reliable predictive equations for healthy adults. The formula is:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Step 2: Your TDEE (Total Daily Energy Expenditure)
BMR only covers rest. To find how many calories you actually burn in a day, we multiply BMR by an activity factor:
| Activity level | Description | Factor |
|---|---|---|
| Sedentary | Desk job, little or no exercise | 1.2 |
| Light | Light exercise 1–3 days/week | 1.375 |
| Moderate | Moderate exercise 3–5 days/week | 1.55 |
| Active | Hard exercise 6–7 days/week | 1.725 |
This TDEE is your maintenance calorie level — eat this much and your weight stays roughly stable.
Step 3: Adjust for Your Goal
To change body composition, you nudge calories up or down:
- Fat loss: about 15% below maintenance — a gentle deficit that protects muscle and is easier to sustain than crash diets.
- Maintenance: eat at your TDEE.
- Muscle gain: about 10% above maintenance — a modest surplus that favours lean gains over excess fat.
If you want a deeper walkthrough of safe deficits, our healthy weight loss guide for India is a good next read.
Understanding Your Macros: Protein, Fat and Carbs
Once you know your goal calories, you divide that energy across the three macronutrients. Each gram supplies a fixed amount of energy: protein and carbohydrate each provide 4 kcal per gram, while fat provides 9 kcal per gram.
Protein — the priority macro
Protein builds and repairs muscle, supports immunity, and keeps you full. Our calculator sets protein at about 1.2 g/kg for maintenance and 1.6 g/kg when cutting or gaining — in line with general guidance from the WHO and India's ICMR-NIN, which advise that active people and those changing body composition benefit from intakes above the basic RDA. For a complete breakdown, see how much protein per day you really need.
Fat — for hormones and absorption
Dietary fat is essential for hormone production and absorbing vitamins A, D, E and K. We allocate roughly 25–30% of your goal calories to fat, which keeps it within a healthy, widely recommended range.
Carbohydrate — your main fuel
Whatever calories remain after protein and fat go to carbohydrates — your body's preferred energy source for the brain and for exercise. In an Indian diet this naturally maps to roti, rice, millets, fruit and vegetables. Carbs are not the enemy; they are the fuel that lets you train hard and think clearly.
Example: A 65 kg Moderately Active Indian Adult
Here is how the maths plays out for a 30-year-old, 65 kg, 168 cm woman exercising 3–5 days a week, aiming to maintain weight:
| Step | Calculation | Result |
|---|---|---|
| BMR | (10×65) + (6.25×168) − (5×30) − 161 | ~1,389 kcal |
| TDEE (× 1.55) | 1,389 × 1.55 | ~2,153 kcal |
| Protein (1.2 g/kg) | 65 × 1.2 | ~78 g (~312 kcal) |
| Fat (~27.5%) | 2,153 × 0.275 ÷ 9 | ~66 g (~592 kcal) |
| Carbs (remainder) | (2,153 − 312 − 592) ÷ 4 | ~312 g (~1,249 kcal) |
Figures are rounded estimates. Your own result from the calculator above may differ slightly with your exact inputs.
How KABO Fits Into Your Macro Targets
For most Indians, the hardest macro to hit is protein — the typical vegetarian thali is generous with carbs but light on complete protein. A single KABO Butter Coffee shake contributes 23–25g of complete plant protein (from pea + brown rice) toward your daily target, plus 4g fibre, 26 vitamins & minerals, 60+ superfoods and pre + probiotics with digestive enzymes — without artificial sweeteners. That makes it an easy way to close a protein gap at breakfast or as an evening top-up, while keeping fat and carbs modest. Because it is whole-body nutrition rather than protein alone, it does more than a plain scoop: think of it as one slice of your daily targets that also covers micronutrients. If your aim is muscle, pair it with the strategies in building muscle on a vegetarian diet; if it is fat loss, see whether protein helps weight loss.
Tips for Using Your Numbers Well
- Treat them as a starting point. Track your weight and energy for 2–3 weeks, then adjust by ~100–200 kcal if you are not moving toward your goal.
- Prioritise protein. Hit your protein number first; it is the macro most linked to satiety, muscle retention and recovery.
- Don't fear carbs. Active Indians often perform and feel better with adequate carbohydrate from whole grains, millets and fruit.
- Be consistent, not perfect. Hitting your targets most days matters far more than nailing them every single day.
- Recalculate after big changes. As your weight or activity changes, your calorie and macro needs change too.
Frequently asked questions
How accurate is the Mifflin–St Jeor formula?
The Mifflin–St Jeor equation is regarded as one of the most accurate predictive BMR formulas for healthy adults and is widely used by dietitians. However, all such formulas are estimates — actual metabolism varies with muscle mass, genetics, medications and health conditions. Use the result as a reliable starting point, then adjust based on real-world results over a few weeks.
What is the difference between BMR, TDEE and goal calories?
BMR is the calories your body burns at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor — your actual maintenance need including movement and exercise. Goal calories are your TDEE adjusted up (to gain) or down (to lose). This calculator shows all three so you can see the full picture.
Why does the calculator set such high protein for fat loss and muscle gain?
During a calorie deficit, higher protein (around 1.6 g/kg) helps preserve lean muscle; during a surplus, it supports building new muscle. Both situations benefit from more protein than the basic sedentary RDA. For a full explanation, read how much protein per day you need. If you have kidney disease, speak to your doctor before raising protein intake.
Can I use this calculator as a vegetarian or vegan?
Yes. The calorie and macro maths is identical regardless of diet — only your food choices change. Vegetarians and vegans simply hit the same protein, fat and carb targets using dals, legumes, soya, dairy, nuts, seeds and complete plant-protein shakes. A complete plant protein such as a pea + brown rice blend makes meeting the protein target easier.
How many KABO shakes fit into my daily macros?
One KABO shake provides 23–25g of complete plant protein. Most adults can comfortably fit one shake per day toward a daily protein target of 60–120 g, alongside regular meals. It also adds fibre, vitamins, minerals and probiotics, so it counts as whole-body nutrition rather than just protein. If you are unsure how it fits your specific calorie goal, a registered dietitian can help.
Is a 15% calorie deficit safe for weight loss?
For most healthy adults, a deficit of roughly 10–20% below maintenance is a moderate, sustainable approach that limits muscle loss and excessive hunger. Very aggressive deficits can backfire by reducing energy, mood and adherence. Pair a modest deficit with adequate protein and resistance exercise. See our healthy weight loss guide for India, and consult a professional if you have any medical condition.
Disclaimer: This calculator and article are for educational purposes only and provide estimates, not medical advice. Individual needs vary with health status, body composition, medications and other factors. Consult a registered dietitian or your doctor before making significant changes to your diet, especially if you are pregnant, have a medical condition, or take medications.
Now that you know your protein target, make hitting it effortless. KABO Butter Coffee delivers 23–25g of complete plant protein plus 60+ superfoods, 26 vitamins & minerals, fibre and pre + probiotics in one daily shake — whole-body nutrition that goes beyond protein to cover everything your body needs.