| गतिविधि स्तर | दैनिक क्यालोरी |
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Free calorie calculator: enter your age, sex, height and weight, pick your activity level and goal, and instantly see how many calories you need per day — to lose weight, maintain, or gain weight — along with your BMR (the calories your body burns at complete rest), your maintenance calories (TDEE), and a suggested daily protein, carbohydrate and fat intake in grams.
It uses the Mifflin-St Jeor equation — the formula modern dietitians consider the most accurate for estimating resting metabolism — multiplied by a standard activity factor. Weight-change targets follow the ~7,700 kcal per kilogram rule: eating about 550 kcal below maintenance every day loses roughly half a kilo per week, a pace doctors consider safe and sustainable.
1. Select पुरुष / महिला and enter your age, weight and height (cm or फिट–इन्च).
2. Choose your activity level honestly — most office workers in Kathmandu are "हल्का सक्रिय" at best, while farmers, porters and construction workers are "अति सक्रिय".
3. Pick a goal: maintain, lose 0.25/0.5 kg per week, or gain 0.25/0.5 kg per week.
4. Your daily calorie target, BMR, maintenance calories and macro breakdown appear instantly.
Everything runs in your browser — nothing you enter is sent to or stored on any server.
A typical dal-bhat plate (भात २ कप, दाल, तरकारी, अचार) runs roughly 600–800 kcal — more with ghee, fried items or a second helping of rice. Rough figures for everyday items: 1 cup cooked rice ≈ 200 kcal, 1 roti ≈ 100–120 kcal, 1 plate momo (10 pcs, steamed) ≈ 400–500 kcal, sel roti ≈ 150–200 kcal each, 1 cup milk tea with sugar ≈ 60–90 kcal, chowmein ≈ 500–700 kcal. Two full dal-bhat meals plus snacks easily exceed 2,200 kcal — which is why the activity multiplier matters so much for weight goals.
Aim for 0.25–0.5 kg per week. Crash diets below ~1,200 kcal (women) / ~1,500 kcal (men) lose muscle, slow your metabolism and rarely last — this calculator won't suggest targets below those floors. For weight loss the protein share is raised to 30% to protect muscle; pair the deficit with walking or exercise. For weight gain, add the surplus through dal, eggs, milk, nuts and an extra roti rather than sugary drinks. If you have diabetes, thyroid disease or are pregnant, get a personal target from a doctor or dietitian.
Check whether your current weight is in the healthy range with the BMI Calculator (Asian cutoffs), find your exact age for the form with the Nepali Age Calculator, or browse all free tools on the Nepali Tools page.
Most adult men need roughly 2,200–2,800 kcal and most adult women 1,800–2,200 kcal, depending on size and activity. Someone doing heavy physical work (खेती, भारी बोक्ने, निर्माण) can need 3,000+ kcal. Enter your own numbers above for a personal figure — averages are a poor guide.
BMR is what your body burns at complete rest — just breathing, circulation and organ function. TDEE (total daily energy expenditure) is BMR multiplied by your activity level — the calories that actually keep your weight stable.
A standard plate is roughly 600–800 kcal: rice ≈ 400 (2 cups), dal ≈ 100–150, vegetable curry ≈ 100–150, plus achar and any ghee or fried sides. A heaped double serving of rice can push one meal past 1,000 kcal.
About 550 kcal below your maintenance (TDEE) every day — one kilogram of body fat stores roughly 7,700 kcal. Select "हप्तामा ०.५ किलो घटाउने" above and the target is calculated for you, with a safety floor so it never suggests a dangerously low intake.
It estimates needs for healthy adults aged 15+. It is not designed for children, pregnant or breastfeeding women, or people with medical conditions affecting metabolism — they should consult a doctor or dietitian for a personal target.
No. The calculation happens entirely in your browser. Nothing you enter is sent to our servers.