TDEE Calculator — Daily Calorie Needs in India
Find exactly how many calories your body burns daily, and your targets for fat loss, maintenance, or muscle gain.
Daily Calorie (TDEE) Calculator
Find out how many calories your body burns per day
Understanding Your Results
Your BMR is what you'd burn lying in bed all day doing nothing — just keeping your organs running. Your TDEE multiplies that by your real activity level, giving you the calories you burn including walking, work, and exercise. This is your maintenance number — the baseline every fat loss or muscle gain plan should start from.
Most Indian diet plans fail not because the food choices are wrong, but because people never calculated this number — they either guess too low and feel constantly hungry and quit, or guess too high and wonder why a "healthy diet" isn't producing results. A correct calorie target removes the guesswork.
The three goal numbers shown — lose, maintain, gain — assume a moderate, sustainable rate of change. A 500-calorie daily deficit produces roughly 0.5kg of fat loss per week, which is slow enough to preserve muscle and fast enough to stay motivating.
Treat this as a starting estimate, not a fixed law. Track your actual weight for two weeks at this calorie level — if it's not moving the way you expect, adjust by 100–150 calories rather than recalculating from scratch every few days.
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including digestion, daily movement, and exercise. It is the single most useful number for weight management — eat below it consistently and you lose weight, eat at it and you maintain, eat above it and you gain.
It uses the Mifflin-St Jeor equation, considered the most accurate widely-used formula for estimating BMR in the general population, then multiplies by an activity factor. It is an estimate within roughly 10% of your true number — track your weight for 2 weeks at the suggested calories and adjust by 100–150 calories if results don't match expectations.
Yes — TDEE already factors in an average activity level across your week, so you don't need to eat differently on training versus rest days unless you're doing very high-volume training. Consistency in daily calories tends to work better than trying to cycle calories precisely.
Genetics, muscle mass, and non-exercise activity (fidgeting, walking, standing) all create real differences in TDEE between people of similar height and weight. Use your own number as a starting point and adjust based on your real-world results, not someone else's calorie intake.
Every time you lose or gain roughly 4–5 kg, since TDEE scales with body weight. A 5 kg weight loss typically lowers TDEE by 150–200 calories, which is why weight loss often stalls if you keep eating the same calorie target for months.
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