Calorie Calculator

Calculate Daily Calorie Needs

Age Gender MaleFemale Weight (kg) Height (cm) Activity Level Sedentary (little or no exercise)Lightly active (light exercise 1-3 days/week)Moderately active (moderate exercise 3-5 days/week)Very active (hard exercise 6-7 days/week)Extra active (physical job & daily exercise) Calculate

Exercise Calorie Burn (30 min)

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Sample Meal Plans

• 1200 Calories: Oatmeal + Apple, Salad with Grilled Chicken, Fruit Snack, Grilled Fish + Vegetables
• 1500 Calories: Eggs + Toast, Yogurt + Berries, Brown Rice + Vegetables + Lentils, Nuts, Chicken Curry + Chapati
• 2000 Calories: Smoothie + Omelet, Banana, Rice + Paneer Curry + Veggies, Nuts, Grilled Chicken + Sweet Potato

Food Nutrition Table

Food	Calories (per 100g)	Carbs	Protein	Fat
Apple	52	14g	0.3g	0.2g
Banana	89	23g	1.1g	0.3g
Orange	47	12g	0.9g	0.1g
Mango	60	15g	0.8g	0.4g
Watermelon	30	8g	0.6g	0.2g
Strawberry	32	8g	0.7g	0.3g
Grapes	69	18g	0.7g	0.2g
Almonds	579	22g	21g	50g
Walnuts	654	14g	15g	65g
Brown Rice	123	25g	2.7g	1g
Fish (Salmon)	208	0g	20g	13g
Eggs	155	1.1g	13g	11g
Milk	42	5g	3.4g	1g

Calorie Intake for Weight Loss (Guideline)

Ages 18–30: 1800–2200 kcal/day
Ages 31–50: 1600–2000 kcal/day
Ages 51+: 1400–1800 kcal/day