Calorie Calculator — Roz Kitni Calories Khayen? BMR & TDEE Free Tool
Apni age, weight, height aur activity se exact daily calorie need nikalen — Weight Loss, Gain, ya Maintain ke liye!
🍽️ Calories Kya Hoti Hain? (Simple Explanation)
Calorie ek energy unit hai — jaise petrol car ke liye fuel hai, waise hi calories hamare body ke liye fuel hain। Har cheez jo aap khate-peete hain usme calories hoti hain — roti, chawal, daal, chai, biscuit — sab mein!
Problem tab hoti hai jab aap zarurat se zyada calories kha lete hain — wo extra calories fat ke roop mein store ho jaati hain। Aur jab aap kam calories khaate hain — body stored fat use karti hai energy ke liye — result: weight loss!
📐 BMR aur TDEE Kya Hote Hain?
🫀 BMR — Basal Metabolic Rate
BMR wo calories hain jo aapka body bilkul rest mein burn karta hai — seedha bed par letey huey bhi! Breathing, heartbeat, digestion, body temperature maintain karna — sab ke liye energy lagti hai। Yeh aapki minimum survival calories hain।
→ BMR = (10×60) + (6.25×160) − (5×25) − 161
→ BMR = 600 + 1000 − 125 − 161 = 1,314 calories/day
🏃 TDEE — Total Daily Energy Expenditure
TDEE = BMR × Activity Factor। Yeh aapki actual daily calorie need hai — exercise, walking, kaam sab milake। Isse aap decide karte hain kitna khaana khana hai।
🪑 Sedentary
Office/desk job, koi exercise nahi
🚶 Lightly Active
Hafte mein 1–3 din light exercise/walk
🏃 Moderately Active
Hafte mein 3–5 din moderate exercise
💪 Very Active
Hafte mein 6–7 din intense exercise
🔥 Extra Active
Athlete, physically demanding job
📱 Calorie Calculator Kaise Use Karein?
- Gender choose karein — Male ya Female tab select karein।
- Age darj karein — apni current age years mein।
- Weight enter karein — kilogram mein (approximate bhi theek hai)।
- Height enter karein — centimeter mein (feet wale: feet × 30.48 = cm)।
- Activity Level select karein — honestly apne daily routine ke hisaab se।
- Goal select karein — Weight Loss, Maintain, ya Weight Gain।
- Calculate dabayein — BMR, TDEE, aur Recommended Calories turant milenge!
⬇️ Weight Loss ke Liye Calories — Complete Guide
Weight loss ka science simple hai: Calories In < Calories Out। Yeh "Calorie Deficit" hai। Lekin kitna deficit safe hai?
| Daily Deficit | Expected Loss | Safe? | Recommended For |
|---|---|---|---|
| 200–300 cal | ~0.3–0.5 kg/month | ✅ Very Safe | Beginners, Slow & steady |
| 300–500 cal | ~0.5–1 kg/month | ✅ Safe | Most people (Recommended) |
| 500–750 cal | ~1–1.5 kg/month | ⚠️ Careful | Active people, under supervision |
| 750–1000 cal | ~1.5–2 kg/month | ❌ Risky | Doctor supervision only |
| 1000+ cal | Unpredictable | ❌ Dangerous | AVOID — muscle loss, weakness |
🍛 Indian Foods Ki Calories — Complete Chart
Roz ke khaane ki calories jaanna important hai taki aap apna intake track kar sakein:
| Food Item | Quantity | Calories | Protein |
|---|---|---|---|
| 🫓 Gehun ki Roti | 1 medium (30g) | 80–100 cal | 3g |
| 🍚 Chawal (cooked) | 1 katori (150g) | 195 cal | 4g |
| 🍲 Dal (cooked) | 1 katori (150g) | 130–150 cal | 9g |
| 🥛 Doodh (full fat) | 1 glass (250ml) | 150 cal | 8g |
| 🥚 Anda (Boiled egg) | 1 large | 78 cal | 6g |
| 🐔 Chicken (grilled) | 100g | 165 cal | 31g |
| 🫘 Rajma (cooked) | 1 katori (150g) | 195 cal | 13g |
| 🥜 Moongfali (peanuts) | 30g (mutthi) | 175 cal | 7g |
| 🫒 Ghee | 1 tsp (5g) | 45 cal | 0g |
| ☕ Chai (with sugar+milk) | 1 cup (200ml) | 60–80 cal | 2g |
| 🍌 Kela (Banana) | 1 medium | 105 cal | 1.3g |
| 🍎 Seb (Apple) | 1 medium | 80 cal | 0.4g |
| 🫙 Dahi (Curd) | 1 katori (150g) | 90 cal | 11g |
| 🥗 Salad (mix veg) | 1 bowl | 25–40 cal | 2g |
| 🍟 Samosa | 1 piece | 250–300 cal | 4g |
💡 Weight Loss Tips — Practically Follow Karein
Protein Badhayein
Protein se pet zyada der tak bhara rehta hai. Har meal mein dal, curd, egg, ya chicken zaroor lein — minimum 0.8g/kg body weight.
Paani Peeyein
Roz 2.5–3 liter paani peeyein. Bhookh aur pyaas ka signal same hota hai — kai baar bhookh lagti hai asal mein paani ki zarurat hoti hai.
Neend Poori Karein
7–8 ghante ki neend se hunger hormones (ghrelin/leptin) balance rehte hain. Kam neend = zyada bhookh lagti hai = zyada khaate hain.
Chalna Shuru Karein
Roz sirf 30 min brisk walk se 150–200 extra calories burn hoti hain. Ek mahine mein 0.5–1 kg extra loss ho sakta hai.
Food Track Karein
Jo khaya wo likhein (ya app mein enter karein). Research kehti hai — jo log food track karte hain unka weight loss 2x fast hota hai.
Plate Size Chhoti Karein
Chhoti plate mein khana serve karne se automatically 15–20% kam khaate hain — bina kuch special effort ke! Simple lekin effective trick.
⚖️ Macronutrients — Sirf Calories Nahi, Balance Bhi Zaroori
Calories ke saath 3 macronutrients ka balance bhi zaroori hai — Protein, Carbohydrates, aur Fats:
| Macronutrient | Calories/gram | Recommended % | Main Sources |
|---|---|---|---|
| 🥩 Protein | 4 cal/g | 25–35% | Dal, Egg, Chicken, Paneer, Dahi |
| 🍚 Carbohydrates | 4 cal/g | 45–55% | Roti, Chawal, Oats, Fruits, Vegetables |
| 🫒 Fats | 9 cal/g | 20–30% | Ghee, Nuts, Coconut, Mustard oil |
❓ Aksar Pooche Jaane Wale Sawaal (FAQs)
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Medical Disclaimer: Yeh calculator sirf educational purposes ke liye hai. Results general formulas par based hain aur doctor ki advice replace nahi karte. Agar aapko koi health condition hai — diabetes, thyroid, heart disease — to diet change karne se pehle doctor se zaroor milein. Drastic calorie cuts always avoid karein।
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