Weight Loss and Desi Calorie Calculator

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Weight loss and desi calorie calculator

This page helps you estimate two things: how many calories you need in a day, and roughly how many calories are in common Pakistani foods. Type your numbers, and the results update on the screen. Nothing is sent anywhere.

All numbers here are estimates. Real bodies differ, and homemade food varies a lot from kitchen to kitchen.

Please read first

This calculator is general information only. It is not medical advice, and it is not a diet plan or a treatment. If you are pregnant, breastfeeding, under 18, diabetic, taking any medication, or you have a thyroid, kidney, heart, or blood pressure condition, talk to a doctor before you change what you eat. Do not use these numbers to replace what your doctor or a qualified dietitian tells you.

1. Your daily calorie need

Height (cm)

Weight (kg)

Age (years)

Sex

Activity level

Enter your height, weight, age, sex, and activity level to see an estimate.

2. Weight loss pace

One kilogram of body fat is roughly equal to 7700 calories. To lose about 0.25 kg a week you need a deficit near 275 calories a day, and for about 0.5 kg a week you need a deficit near 550 calories a day. The two numbers below come from your maintenance estimate above.

Your current daily intake (optional, kcal)

First calculate your daily calorie need above, then this section will suggest intake for a slow pace and a faster pace.

3. Desi food calorie look up

Pick how many portions you ate or plan to eat. The total adds up below. Every value is approximate and depends on portion size, oil, and how it is cooked.

Item	Approx. portion	Approx. kcal
Roti	1 medium	120
Chawal (rice)	1 cooked cup	200
Daal	1 katori	150
Chana	1 katori cooked	210
Dahi (yogurt)	1 katori	90
Anda (egg), boiled	1 egg	78
Chicken curry	1 serving	250
Biryani	1 plate	450
Chai with sugar	1 cup	90
Soft drink	1 can (330 ml)	140
Samosa	1 piece	130
Paratha	1 medium	250

Set portions above to see an approximate total.

All food values are approximate and average for a typical Pakistani home portion.

Where to read more

If you want the full background, start with the weight loss guide hub. Two useful articles on this site:

Medical disclaimer

This calculator is general information only. It is not medical advice, it is not a diagnosis, and it is not a treatment plan. People differ, and a single formula cannot tell you exactly what to eat.

Talk to a qualified doctor before you start any diet or weight loss plan, especially if you are pregnant or breastfeeding, if you are under 18, if you are diabetic, if you take any regular medication, or if you have a thyroid, kidney, heart, or blood pressure condition. If you feel unwell, dizzy, or weak while dieting, stop and get medical help.

The food values on this page are rough averages. Read the label on packaged food when a label is available.