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Calories calculator

Estimate your daily calorie needs and see them visualized in a graph.

Maintenance Calories

0 kcal
Daily target

Mild Weight Loss (-0.25 kg/week)

0 kcal
~250 kcal deficit

Weight Loss (-0.5 kg/week)

0 kcal
~500 kcal deficit
Maintenance Mild Loss Weight Loss

Formula: Mifflin-St Jeor BMR × Activity Factor. This is an estimate; consult a nutrition professional for personalized advice.

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Gym vs Yoga

🏋️ Gym vs 🧘 Yoga — Which is Better? Both Gym and Yoga improve fitness, but they serve different goals. Your choice depends on whether you want muscle, flexibility, stress relief, or overall wellness. 🏋️ Gym (Strength & Physique Focus) Benefits Builds muscle mass & strength Helps in weight loss / fat burn Improves body shape & physique Increases bone density Boosts metabolism  Limitations Higher risk of injury if form is wrong Can cause muscle stiffness Requires equipment / membership Less focus on mental relaxation Best For Bodybuilding / aesthetics Bulking or cutting Athletic performance Strength training goals 🧘 Yoga (Mind–Body Balance Focus)  Benefits Improves flexibility & mobility Reduces stress & anxiety Enhances breathing & lung capacity Supports joint health Promotes mental clarity & focus Limitations Slower muscle gain Less effective alone for heavy fat loss Requires patience & consistency Best For Stress relief Back pa...
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Why Yoga

Yoga is much more than twisting the body. While many people think yoga is only about physical poses (asanas), its real purpose is to balance and repair the body, mind, and even emotions. 1. Physical Aspect (Body) 💪 Yes, yoga includes postures (asanas) that stretch and strengthen the body. Benefits: Improves flexibility and posture Strengthens muscles and joints Improves blood circulation Reduces back pain and stiffness Example poses: Surya Namaskar, Trikonasana, Bhujangasana. 2. Mental Aspect (Mind Repair) 🧠 Yoga is also a mental reset system . Through breathing (pranayama) and meditation , yoga: Reduces stress and anxiety Improves focus and clarity Calms the nervous system Helps control  emotions That is why many people say,  “Yoga is therapy for the mind.” 3. Breath Control (Energy Balance) 🌬️ Yoga uses pranayama (breathing techniques) to regulate energy in the body. Examples: Anulom Vilom  – balances the nervous system Kapalbhati  – detoxifies and energises...
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Calisthenics Workouts

Calisthenics is a form of exercise that uses your own body weight for resistance , rather than equipment like dumbbells or machines. It’s an incredibly effective way to build strength, mobility, balance, and endurance. What is Calisthenics? Definition: Exercises performed with body weight as resistance. Examples: Push-ups, pull-ups, squats, lunges, dips, planks. Goal: Improve strength, flexibility, coordination, and fitness using minimal equipment (often just a bar or floor). Benefits Builds functional, real-world strength Enhances flexibility and mobility Improves balance and coordination Scalable for any fitness level (beginner to advanced) Can be done anywhere (home, park, gym) Supports fat loss and muscle definition Common Calisthenics Exercises Upper Body Push-ups (and variations: diamond, archer, clap) Pull-ups (wide grip, chin-up, commando) Dips Core Planks Leg raises L-sit Lower Body Squats (air squats, pistol squats) Lunges Glute bridges Full Body / Dynamic Burpees Moun...
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Shoes for different Workouts and Sports

🏋️‍♂️  Shoes for  Different Workouts  & Sports 🔹 Cross‑Training Shoes Best for : Mixed gym workouts, HIIT, circuits, fitness classes Features : Stable base, lateral support, multi‑direction traction Why : Built to handle strength work and dynamic movements. 🔹 Weightlifting Shoes Best for : Squats, deadlifts, Olympic lifts Features : Firm, non‑compressible sole, elevated heel (often) Why : Improves stability, posture, and power transfer under load. 🔹 Barefoot / Minimal Shoes Best for : Technique work, balance, mobility, low‑impact strength Features : Very thin sole, flexible Why : Allows natural foot movement; great for lifts that need ground contact. 🔹 Running Shoes (Gym) Best for : Treadmill, indoor cardio Features : Cushioning and heel‑to‑toe drop for running Why : Good for forward motion — not ideal for heavy lifting. 🏃‍♂️ Running & Cardio 🔹 Road Running Shoes Best for : Pavement, treadmills Features : Cushioning, shock absorptio...
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Vegan Diet

🌱 What Is a Vegan Diet? A vegan diet includes only plant-based foods and avoids all animal products: ❌ No meat, chicken, fish ❌ No milk, eggs, curd, paneer, ghee, honey ✔️ Yes to vegetables, fruits, grains, nuts, seeds, legumes 🍽️ What to Eat in a Vegan Diet 1. Proteins Lentils (dal) Chickpeas (chana) Beans (rajma, black beans) Tofu, tempeh Green peas Soy milk, soy chunks 2. Carbohydrates Rice, brown rice Rotis (wheat/millet) Oats Quinoa Sweet potatoes 3. Healthy Fats Nuts (almonds, walnuts, cashews) Seeds (chia, flax, pumpkin, sunflower) Peanut butter, almond butter Olive oil, coconut oil 4. Vitamins & Minerals Green leafy vegetables (spinach, methi) Fruits (banana, apple, berries) Veggies (carrot, beetroot, broccoli) Fortified plant milk (B12, calcium) 💪 Benefits Better digestion Supports weight loss Improves skin clarity Lower cholesterol High in antioxidants ⚠️ Nutrients to Focus On      To stay balanced and healthy: Vitamin B12 (take a supplement or drink...
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