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Your calories and a diet plan, in 2 minutes

Answer a few questions to see your daily calorie needs and BMI. Nothing is saved unless you choose to join the waitlist.

Tell us about you

Used only for the calculation on this page. Photos: Shalender Kumar and Anil Sharma on Pexels.

Sex
years

What is your height?

Enter it in centimetres (5 ft 6 in is about 168 cm).

cm

And your weight?

Current weight and the weight you are aiming for. If you only want to maintain, enter the same number twice.

kg
kg

How active are you?

Pick the closest match for a normal week.

Activity level

Your numbers

Resting energy (BMR)-

kcal/day your body uses at rest.

Daily calories to maintain-

kcal/day at your activity level.

BMI-

Suggested daily calories-

These are estimates from a standard formula, not medical advice. BMI cut-offs follow the WHO Asia-Pacific guidance (healthy 18.5-22.9). If you are pregnant, under 18, or managing a medical condition, speak to your doctor before changing your diet.

Get a diet plan built for you

Pick the plan you are interested in. Personalised diet plans are not open yet: leave your email or mobile number and we will message you once, when they are.

Diet plan

Diabetes and blood-pressure plans are general nutrition guidance and do not replace your doctor's advice or medication.

How we calculate

Resting energy (BMR): Mifflin-St Jeor equation (Mifflin et al., Am J Clin Nutr 1990): 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. Daily calories: BMR × an activity factor (1.2 to 1.725). Weight loss uses a 500 kcal/day deficit (about 0.5 kg a week) and never goes below 1,500 kcal for men or 1,200 kcal for women; weight gain adds 300 kcal.

BMI: weight (kg) divided by height (m) squared, read against the Asian cut-offs from the WHO Expert Consultation (The Lancet, 2004) and the Indian consensus guidelines (Misra et al., 2009): healthy 18.5 to 22.9, overweight 23 to 24.9, obese 25 and above.

These are population estimates, not a diagnosis or medical advice.