Glow Free Tool
Calorie, Macro & Weight-Loss Calculator
Daily calories, your macro split as actual Indian foods, a 4-week projection, plus the refeed and metabolism-adjustment strategy most calculators skip.
Your numbers
Daily target
0
kcal / day
BMR
0
at-rest energy
TDEE
0
maintenance
Your macro split
Protein at 1.8 g/kg (protects muscle while losing fat), fat at 25–30 % of calories, carbs the rest. These are minimums — eat enough.
Protein
0 g
≈ —
Carbs
0 g
≈ —
Fat
0 g
≈ —
4-week projection
Week 1 always drops faster (water + glycogen). Real fat loss steadies from week 2 onwards.
To reach 0 kg from 0 kg at this pace:
≈ 0 weeks — around .
Plan a refeed. For a deficit longer than 8 weeks, take a 1-week break at maintenance calories every 6–8 weeks. Hormones reset, leptin recovers, sanity returns — and you don't lose progress.
BMR uses the Mifflin–St Jeor equation. These are reliable starting points, not exact prescriptions. Sleep, stress, cycle, and food quality all affect real-world calorie needs. Adjust based on what actually changes over 2–4 weeks of consistent tracking.
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