Calorie Intake Calculator – India

Calorie Intake Calculator (India)

Here’s a comprehensive table providing an overview of daily calorie intake recommendations for individuals in India based on various factors such as age, gender, and physical activity level. These values are derived from general nutritional guidelines commonly followed in India. Note that individual needs may vary based on specific health conditions, activity levels, and metabolic factors.

Calorie Intake Recommendations in India (Daily)

Age GroupGenderActivity LevelCalories (kcal/day)
Children (1-3 years)BothModerate1000-1200
Children (4-6 years)BothModerate1200-1400
Children (7-9 years)BothModerate1600-1800
Boys (10-12 years)MaleSedentary2000-2200
Moderate2200-2400
Active2400-2600
Girls (10-12 years)FemaleSedentary1800-2000
Moderate2000-2200
Active2200-2400
Adolescents (13-18 years)MaleSedentary2400-2600
Moderate2600-2800
Active2800-3000
Adolescents (13-18 years)FemaleSedentary2000-2200
Moderate2200-2400
Active2400-2600
Adults (19-30 years)MaleSedentary2400-2600
Moderate2600-2800
Active3000-3200
Adults (19-30 years)FemaleSedentary2000-2200
Moderate2200-2400
Active2400-2600
Adults (31-50 years)MaleSedentary2200-2400
Moderate2400-2600
Active2800-3000
Adults (31-50 years)FemaleSedentary1800-2000
Moderate2000-2200
Active2200-2400
Seniors (51 years and above)MaleSedentary2000-2200
Moderate2200-2400
Active2400-2600
Seniors (51 years and above)FemaleSedentary1600-1800
Moderate1800-2000
Active2000-2200

Key Factors Impacting Calorie Needs

  1. Age: Metabolic rate decreases with age, reducing calorie needs.
  2. Gender: Men generally require more calories than women due to larger muscle mass.
  3. Activity Level: Sedentary individuals require fewer calories, while those who are physically active need more for energy expenditure.
  4. Lifestyle: Indian diets are largely plant-based, and traditional meal components like rice, chapati, lentils, and vegetables offer a balanced source of calories.

Types of Activity Levels

  • Sedentary: Little or no physical activity, often associated with a desk job or minimal exercise.
  • Moderate: Includes activities like brisk walking, light jogging, or moderate exercises 3-5 days a week.
  • Active: Involves intense physical activities such as running, heavy labor, or sports, performed daily.

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