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Calorie needs by age and sex

Twelve tables — men and women across six age bands — with weight down the side and activity across the top.

Male, 18–25~2,520 kcal/day at 70 kg, moderately activeMale, 26–35~2,460 kcal/day at 70 kg, moderately activeMale, 36–45~2,380 kcal/day at 70 kg, moderately activeMale, 46–55~2,300 kcal/day at 70 kg, moderately activeMale, 56–65~2,230 kcal/day at 70 kg, moderately activeMale, 65+~2,150 kcal/day at 70 kg, moderately activeFemale, 18–25~2,140 kcal/day at 70 kg, moderately activeFemale, 26–35~2,080 kcal/day at 70 kg, moderately activeFemale, 36–45~2,000 kcal/day at 70 kg, moderately activeFemale, 46–55~1,920 kcal/day at 70 kg, moderately activeFemale, 56–65~1,840 kcal/day at 70 kg, moderately activeFemale, 65+~1,770 kcal/day at 70 kg, moderately active

Mifflin–St Jeor equation with standard activity multipliers. General information only — not medical advice. These calculators use published population formulas; they cannot account for your individual health. Consult a doctor before major diet or exercise changes. See data & method for every formula, and sources for the citation dates.

SOURCE·WHO Asian-Indian BMI cutoffs·REVIEWED JUL 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

ThaliFacts

Indian food counted per roti and per katori, not per anonymous 100 grams.

DATA · JUL 2026 DietPlanIndia

You have your target. Here is a week of Indian food that hits it.

DATA · JUL 2026 GrowthChart

Height and growth references built for Indian bodies, from WHO and IAP charts.

DATA · JUL 2026 SugarCheck

Published reference ranges and the glycemic index of the same Indian foods.

DATA · JUL 2026 GymFinder

Target set. Now the nearest place in your city to work toward it.

DATA · JUL 2026 MoveLab

The exercise by muscle worked and equipment needed — the vocabulary a plan is written in.

DATA · JUL 2026 RunIndia

The pace maths behind a finish time you can actually hold.

DATA · JUL 2026 FuelFacts

The same foods, counted going in — 1,799 of them, straight from the USDA tables.

DATA · JUL 2026 amit.marketing

Who builds these, and why every figure on them is sourced and dated.

THE STUDIO

See all 10 sites in this family, with what each one answers

Published by

Amit Sharma

Auckland real-estate agent and marketer. Builds free, sourced data tools.

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