Poshan Calculator

Calculate your daily nutritional requirements based on your age, weight, height, and activity level. Get personalized recommendations for calories, proteins, fats, and carbohydrates.

About Poshan Calculator

The Poshan Calculator is a comprehensive nutritional assessment tool that helps you determine your daily calorie and macronutrient requirements based on your personal characteristics and lifestyle. “Poshan” means nutrition in Hindi, and this calculator is designed to promote better nutritional awareness.

Our calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) – the number of calories your body needs at complete rest. We then adjust this based on your activity level to give you your Total Daily Energy Expenditure (TDEE).

For macronutrient distribution, we follow evidence-based guidelines recommending 10-35% of calories from protein, 20-35% from fat, and 45-65% from carbohydrates. The exact distribution is adjusted based on your selected goal (weight loss, maintenance, or weight gain).

Remember that these calculations provide estimates. Individual needs may vary based on genetics, health conditions, and other factors. Always consult with a healthcare professional before making significant dietary changes.

Frequently Asked Questions

1. What is the Poshan Calculator?
The Poshan Calculator is a specialized tool that calculates your daily nutritional needs including calories, proteins, fats, and carbohydrates based on your personal information like age, weight, height, gender, and activity level.
2. How accurate is the Poshan Calculator?
Our calculator uses scientifically validated equations (Mifflin-St Jeor) and follows established nutritional guidelines. While it provides highly accurate estimates for most people, individual metabolism can vary by ±15%. For precise medical nutrition therapy, consult a registered dietitian.
3. Can I use this calculator for weight loss?
Yes! When you select “Lose Weight” as your goal, the calculator creates a moderate calorie deficit (typically 300-500 kcal/day) to support sustainable weight loss of about 0.5-1 kg per week. For personalized weight loss plans, consider consulting a nutrition professional.
4. Why are my protein requirements higher when selecting weight loss?
During weight loss, increased protein intake (up to 2.2g/kg of body weight) helps preserve lean muscle mass, promotes satiety, and has a higher thermic effect of food. This protein adjustment follows evidence-based recommendations for effective fat loss while maintaining muscle.
5. How often should I recalculate my nutritional needs?
We recommend recalculating every 4-6 weeks if you’re actively trying to change your body composition, or whenever your weight changes by more than 5kg, your activity level changes significantly, or you switch goals (e.g., from weight loss to maintenance).
6. Is this calculator suitable for athletes?
While the calculator can provide a good baseline for recreational athletes, competitive athletes or those in intense training may need specialized sports nutrition advice. The “Extra Active” option accounts for high activity levels, but sport-specific needs (like carb loading) aren’t included.
7. Can pregnant or breastfeeding women use this calculator?
Pregnancy and lactation significantly increase nutritional needs. While the calculator can provide a baseline, it doesn’t account for these special requirements. We recommend consulting with your healthcare provider for personalized pregnancy nutrition guidance.
8. How does the calculator determine macronutrient ratios?
The calculator uses goal-specific macronutrient distributions based on current research: Weight loss emphasizes higher protein (30-35% of calories), maintenance uses standard ranges (10-35% protein, 20-35% fat, 45-65% carbs), and weight gain may slightly increase carbs. These can be adjusted in our advanced settings.
9. Why is height required in the calculation?
Height is a key component in estimating your Basal Metabolic Rate (BMR) because taller individuals typically have more lean body mass and higher energy needs. The Mifflin-St Jeor equation uses height, weight, age, and gender to calculate BMR more accurately than weight alone.
10. Can I save my results or track progress over time?
Currently, you can print or screenshot your results. We’re developing account features that will allow you to save calculations, track changes over time, and set nutritional goals. Sign up for our newsletter to be notified when these features launch!

Related Calculators

Trending Calculators

Health Tips

💧 Stay hydrated – Drink at least 2-3 liters of water daily

🏋️ Include strength training 2-3 times per week

🥦 Eat a variety of colorful vegetables for micronutrients

🛌 Get 7-9 hours of quality sleep each night

🧘 Practice stress-reduction techniques daily