How to Calculate Calories for Weight Loss: BMR, TDEE & Calorie Deficit

Losing weight comes down to one number: how many calories your body burns in a day compared with how many you eat. This guide shows you how to calculate calories for weight loss step by step – from your BMR (the calories you burn at rest) to your TDEE (total daily energy expenditure) – and how to set a safe calorie deficit that helps you lose about half a kilo a week without feeling starved.

Calories, BMR and TDEE Explained

A calorie (strictly a kilocalorie, kcal) is a unit of energy. Your body uses energy in three main ways:

• BMR (basal metabolic rate) – the energy needed just to keep you alive at complete rest: breathing, circulation, brain activity. It is usually 60%–70% of the calories you burn.
• Physical activity – everything from walking and housework to workouts.
• Digestion – about 10% of your intake is used to digest food.

Together these make up your TDEE – your total daily energy expenditure, also called maintenance calories. Eat at your TDEE and your weight stays about the same; eat less and you lose weight; eat more and you gain.

Step 1: Calculate Your BMR (Mifflin-St Jeor Equation)

The Mifflin-St Jeor equation is the most widely recommended BMR formula for healthy adults:

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

Example – man, 30 years, 70 kg, 170 cm: 700 + 1,062.5 − 150 + 5 = 1,618 kcal.

Example – woman, 30 years, 60 kg, 160 cm: 600 + 1,000 − 150 − 161 = 1,289 kcal.

Step 2: Multiply by Your Activity Level to Get TDEE

Be honest about your activity: most people with office jobs are sedentary or lightly active even if they walk a little. Overestimating activity is the most common reason calorie targets do not work.

Step 3: Create a Calorie Deficit for Weight Loss

A kilogram of body fat stores roughly 7,700 kcal. A daily calorie deficit of about 500 kcal (3,500 kcal a week) therefore leads to roughly 0.45–0.5 kg of weight loss per week – a pace most doctors consider safe and sustainable.

• The sedentary man in our example (TDEE 1,941 kcal) would aim for about 1,440–1,500 kcal a day.
• The moderately active woman (TDEE 1,998 kcal) would aim for about 1,500 kcal a day.

Avoid going below about 1,200 kcal a day for women or 1,500 kcal a day for men without medical supervision – very low intakes make it hard to get enough protein, vitamins and minerals and can slow your metabolism.

How Many Calories Should I Eat to Lose Weight?

Here is the simple formula to remember:

Weight-loss calories = TDEE − 500

For faster results some people use a 20% deficit (TDEE × 0.8), which scales better for very large or very small people. For weight gain, add 250–500 kcal to your TDEE instead. Recalculate every 4–5 kg lost, because a lighter body burns fewer calories.

Protein, Carbs and Fat: Splitting Your Calories

The quality of your calories matters as much as the number. A practical split for fat loss is:

• Protein – at least 0.8 g per kg of body weight (the Indian RDA is about 0.83 g/kg), and 1.2–1.6 g/kg while losing weight to protect muscle. Protein has 4 kcal per gram.
• Carbohydrates – 45%–55% of calories, mainly from whole grains, millets, pulses, fruit and vegetables. 4 kcal per gram.
• Fat – 20%–30% of calories, mainly from nuts, seeds and cooking oils in moderation. 9 kcal per gram.

Good vegetarian protein sources in an Indian diet include dal, rajma, chana, soya chunks, paneer, curd, milk and sprouts.

Calories in Common Indian Foods

Values vary with recipe and portion size – oil, ghee and sugar are where hidden calories usually come from.

Practical Tips to Stay in a Calorie Deficit

1. Track for two weeks using an app or notebook to learn what your portions really contain.
2. Fill half your plate with vegetables – they are filling and low in calories.
3. Measure cooking oil. One tablespoon adds about 120 kcal.
4. Drink water before meals and cut sugary drinks and juices.
5. Walk more – 8,000–10,000 steps a day can add 200–300 kcal of activity.
6. Do strength training twice a week to keep muscle while you lose fat.
7. Sleep 7–8 hours; short sleep increases hunger and cravings.

Why Weight Loss Slows Down (Plateaus)

As you lose weight, your BMR and the energy cost of moving your body both fall, so the same diet produces a smaller deficit. Water retention can also hide fat loss for a week or two. If your weight has not changed for three to four weeks, recalculate your TDEE with your new weight, check portion sizes again and add a little more daily activity rather than cutting food drastically.

Calories and BMI

Your target weight should come from a healthy BMI range for your height. For Indian adults, a BMI of 18.5–22.9 is considered normal. Check yours with the BMI calculator and read our guide to BMI for Indians.

Common Calorie-Counting Myths

• "Eating late at night makes you fat." Total calories over the day matter far more than timing. Late-night snacking is a problem mainly because it adds extra calories.
• "You must eat every two hours to keep your metabolism high." Meal frequency has little effect on total calories burned. Choose a pattern you can stick to.
• "Skipping meals speeds up weight loss." It often leads to overeating later. Regular, balanced meals make a deficit easier to maintain.
• "All calories are the same." For energy balance, yes – but protein and fibre keep you fuller, while sugary drinks add calories without filling you up.

Sample 1,500-Calorie Indian Day

Here is how a 1,500 kcal vegetarian day might look. Portions are approximate:

• Breakfast (about 350 kcal): 2 besan chillas with mint chutney and a cup of tea with little sugar.
• Mid-morning (about 100 kcal): one apple or a small bowl of papaya.
• Lunch (about 450 kcal): 2 chapatis, a bowl of dal, a cup of sabzi and salad.
• Evening (about 150 kcal): a small bowl of roasted chana or sprouts chaat and buttermilk.
• Dinner (about 450 kcal): a cup of rice or 2 chapatis, paneer or tofu bhurji, a cup of vegetables and a bowl of curd.

This gives roughly 60–70 g of protein, plenty of fibre and room for a small treat. Adjust portions up or down to match your own calorie target.

Frequently Asked Questions

Disclaimer: Calorie estimates are averages for healthy adults and are rounded. People who are pregnant, breastfeeding, under 18 or living with a medical condition should get personalised advice from a doctor or registered dietitian.