Calorie Reality Check
No plans, no rules, nothing to buy. Just a clear look at what your body burns, what everyday food actually costs, and how small changes add up.
Start with your numbers ↓Section 1
How much does YOUR body actually burn?
Every body is different. Fill this in and the rest of the page adjusts to you.
Calories you burn just existing (BMR)
1,618kcal
Even if you stayed in bed all day, your body would burn this much just breathing, thinking and keeping you warm.
Calories you burn per day (TDEE)
2,224kcal
This is everything — sleeping, walking, working, fidgeting. Eat around this and your weight tends to stay put.
Section 2
The foods you probably eat (and what they really cost)
Tap anything you ate today — it goes onto your plate below. Nothing here is "bad" food. It's just numbers.
Section 3
Build your day
Today's plate
0/ 2,224 kcal
Tap a few foods above and watch your day fill up.
Section 4
Small swaps, big difference
Nothing dramatic. These are the changes people actually keep.
Chai with sugar
→ Chai without sugar
≈ 3.8 kg over a year
Two cups a day and the sugar alone adds up fast.
Fried samosa
→ Roasted chana snack
≈ 8.5 kg over a year
Same crunch, same 4 pm craving handled.
Regular soda
→ Water or diet soda
≈ 7.1 kg over a year
Liquid calories don't make you feel full.
2 aloo parathas
→ 2 plain rotis + dal
≈ 16.6 kg over a year
More protein, far less oil, still a full meal.