Health & Nutrition Calculators
Free calculators for calories and protein, built to work alongside a normal Indian diet of roti, dal, sabzi and rice.
How to use these together
- Start with the TDEE calculator to find how many calories you burn in a day and what to eat to lose, maintain or gain weight.
- Use the protein calculator to set a daily protein target. Protein is the macro most Indian diets fall short on, and it matters most when you are in a calorie deficit.
- Then look up what you actually eat in the food database to see how your day adds up.
These calculators give estimates based on population averages and carry an error margin of roughly 10%. They are general information, not medical advice. If you have a health condition, are pregnant, or are planning a significant change to how you eat, speak to a doctor or registered dietitian. See our disclaimer.