Question 1

How many calories should I eat per day?

Accepted Answer

Daily calorie needs vary by age, gender, height, weight, and activity level. As a general guide: average adult women need 1,600-2,400 calories per day, and average adult men need 2,000-3,000 calories per day. Use the calorie calculator above for a personalized estimate based on your specific profile. For weight loss, reduce daily intake by 500 kcal below your TDEE to lose approximately 0.5 kg per week.

Question 2

What is BMR and TDEE?

Accepted Answer

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest - just to maintain basic functions like breathing and heartbeat. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level - this is the actual number of calories your body burns each day. To maintain weight, eat at your TDEE. To lose weight, eat below it. To gain muscle, eat above it.

Question 3

How many calories do I need to lose weight?

Accepted Answer

To lose weight, you need to create a calorie deficit - consuming fewer calories than your body burns. A deficit of 500 calories per day leads to approximately 0.5 kg of fat loss per week (3,500 calories = 1 pound of fat). Avoid going below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision, as very low calorie intake can be harmful.

Question 4

How many calories are in common Pakistani foods?

Accepted Answer

Approximate calorie counts for common Pakistani foods: 1 roti (30g) is about 90 kcal, 1 plain paratha is about 300 kcal, 1 cup dal is about 230 kcal, 1 plate biryani (350g) is about 490 kcal, 1 cup chai with milk and sugar is about 80 kcal, 1 medium samosa is about 130 kcal, 1 cup rice (cooked) is about 240 kcal. These are estimates - actual values vary by recipe and portion size.

Question 5

Does calorie intake differ for men and women?

Accepted Answer

Yes. Men generally require more daily calories than women because they typically have higher muscle mass, which burns more calories at rest. The Mifflin-St Jeor formula - used by this calculator - applies different calculations: men add +5 to their BMR while women subtract -161. On average, men need 400-600 more calories per day than women of the same height, weight, and activity level.

Question 6

What activity level should I choose?

Accepted Answer

Sedentary: desk job, minimal movement, no intentional exercise. Lightly active: light exercise or walking 1-3 days per week. Moderately active: moderate exercise 3-5 days per week. Very active: intense exercise or physical job 6-7 days per week. When in doubt, most office workers should choose lightly active - people typically overestimate their activity level.

Activity Level	Multiplier
Sedentary (desk job, no exercise)	BMR × 1.2
Lightly active (1-3 days/week exercise)	BMR × 1.375
Moderately active (3-5 days/week)	BMR × 1.55
Very active (6-7 days/week)	BMR × 1.725

Food	Calories
Roti (1 medium, 30g)	~90 kcal
Paratha (1 plain)	~300 kcal
Dal (1 cup cooked)	~230 kcal
Biryani (1 plate, 350g)	~490 kcal
Chai (1 cup with milk + 2 tsp sugar)	~80 kcal
Samosa (1 medium)	~130 kcal
Rice (1 cup cooked)	~240 kcal

Calorie Calculator — Daily Calorie Needs for Weight Loss, Gain & Maintenance

Calorie Calculator

BMR Formula Used (Mifflin-St Jeor Equation)

Activity Multipliers (TDEE)

Common Pakistani Foods and Approximate Calories

How to use this calorie calculator

What the result means

Calorie Calculator FAQs

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