TDEE Calculator
Total Daily Energy Expenditure
Enter your details to instantly calculate your TDEE (Total Daily Energy Expenditure). Understand exactly how many calories your body burns every day, and get actionable advice to meet your fitness goals.
Calculate Your TDEE
Find out how many calories you burn per day
Select your biological sex.
Your age in years (15 – 100).
Your current body weight.
Your total height in centimeters.
How active are you in an average week?
Your Maintenance Calories (TDEE)
What Is Total Daily Energy Expenditure (TDEE)?
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when your physical activity is factored in. It is calculated by first figuring out your Basal Metabolic Rate (BMR) — the calories your body burns just staying alive — and then multiplying that value by an activity multiplier.
Knowing your TDEE is the single most important metric when you are trying to lose, gain, or maintain your body weight. If you eat at your TDEE, you will maintain your weight. If you eat less, you lose weight. If you eat more, you gain weight.
How to Adjust Your Diet for Your Goals
| Goal | Calorie Adjustment | Estimated Results | Diet Focus |
|---|---|---|---|
| Maintain Weight | Eat your TDEE | Weight stays the same | Balanced macros, healthy lifestyle |
| Mild Weight Loss | TDEE – 250 Calories | Lose ~0.25 kg / week | Sustainable deficit, easy to follow |
| Standard Weight Loss | TDEE – 500 Calories | Lose ~0.50 kg / week | Standard deficit, requires tracking |
| Weight Gain (Bulking) | TDEE + 500 Calories | Gain ~0.50 kg / week | High protein, calorie-dense foods |
Basal Metabolic Rate (BMR)
Your BMR makes up about 60-70% of your TDEE. This is the energy your organs need to function while you are completely resting. Larger individuals and men generally have a higher BMR.
Activity Multipliers
The activity multiplier accounts for all movements you make. Whether it’s typing on a laptop, walking to the store, or an intense hour at the gym, this multiplier adjusts your BMR up to your TDEE.
Indian Diet Context
Hitting your macro targets within your TDEE can be tough on a standard Indian diet which is typically carb-heavy. Adjusting ratios by adding more protein (paneer, soya, dal, chicken) is key.
Recalculating over time
As you lose or gain weight, your BMR changes. It’s recommended to recalculate your TDEE every time your body weight changes by 3-5 kgs to ensure you don’t hit a plateau.
How to Hit Your Calorie Targets — Indian Guide
- 1Track What You Eat — Knowing your TDEE is useless if you don’t know how many calories you are consuming. Keep an eye on hidden calories like cooking oil, ghee, sugar in tea/coffee, and small snacks.
- 2Boost Your Protein Intake — A high protein diet increases the thermic effect of food (meaning your body burns more calories just digesting it). Incorporate eggs, chicken breast, paneer, tofu, and Greek yogurt into your daily meals.
- 3Don’t Drop Calories Too Low — For weight loss, avoid dropping more than 500-1000 calories below your TDEE. Starvation diets lead to muscle loss, a crashed metabolism, and binge eating.
- 4Increase Non-Exercise Activity (NEAT) — Can’t exercise daily? You can drastically increase your TDEE by just walking more. Park further away, take the stairs, and aim for 8,000 to 10,000 steps a day.
- 5Weigh Your Food — Serving sizes can be deceiving. What looks like a single serving of rice or dal might actually be two. Use a digital kitchen scale for accurate tracking, especially when you are just starting.
Hit Your Fitness Goals With Expert Help
Struggling to plan your meals around your TDEE? Our certified dietitians create personalised, delicious Indian meal plans designed specifically for your calorie targets, whether you want to lose fat or gain muscle.
Common Questions About TDEE & Calorie Tracking
Sleep Debt Calculator
Enter your sleeping habits to instantly calculate your sleep deficit. Find out how many hours of rest you are missing, and learn how it impacts your energy levels, metabolism, and overall well-being.
Calculate Your Sleep Debt
Find out how much sleep you need to catch up on
How many hours do you personally need to feel fully rested?
How much have you been sleeping on average per night?
Over how many days did you track this average?
Your Total Accumulated Sleep Debt
What Is Sleep Debt?
Sleep debt is the difference between the amount of sleep your body requires to function optimally and the amount you actually get. Just like financial debt, when you miss out on an hour or two of sleep, that deficit accumulates over time. If you require 8 hours of sleep but only get 6 hours every night for a week, you have built up a sleep debt of 14 hours.
Consistently carrying a heavy sleep debt affects your mood, cognitive function, and deeply impacts your metabolism. Your body interprets chronic sleep deprivation as stress, altering hormone levels that can lead to increased hunger and difficulty managing your weight.
How Sleep Debt Affects Your Body
| Sleep Debt Level | Estimated Deficit | Symptoms & Impact | Metabolic Effect |
|---|---|---|---|
| Optimal | 0 Hours | High energy, excellent focus, stable mood | Normal hormone regulation, easy weight management |
| Mild Debt | 1 – 4 Hours | Occasional grogginess, relying on caffeine | Slight increase in appetite, mild sugar cravings |
| Moderate Debt | 5 – 9 Hours | Brain fog, fatigue, reduced physical performance | Higher cortisol, increased risk of holding onto excess weight |
| Severe Debt | 10+ Hours | Chronic exhaustion, poor immunity, memory issues | Insulin resistance, intense cravings, slowed metabolism |
Weight Management
Lack of sleep drastically alters hormones. It spikes ghrelin (the hunger hormone) and lowers leptin (the fullness hormone), which can make you crave high-calorie foods and struggle to manage your weight.
Cognitive Function
Sleep is when your brain clears out toxins and consolidates memories. A severe sleep deficit leads to poor concentration, mood swings, and a noticeable drop in daytime productivity.
Physical Recovery
During deep sleep, your body releases growth hormones to repair muscles and tissues. Whether you are active in the gym or just going about your day, inadequate sleep delays your recovery time.
Immune System
While you sleep, your immune system produces infection-fighting antibodies. Chronic sleep debt suppresses this function, making you far more susceptible to common colds and viruses.
How to Repay Your Sleep Deficit
- 1Add Short Power Naps — Taking a 20-minute nap during the afternoon can help chip away at short-term sleep debt and boost alertness without making you groggy.
- 2Sleep in Gradually — Avoid trying to sleep 14 hours on a weekend to “make up” for a bad week. Instead, go to bed 15-30 minutes earlier every night or sleep an extra hour on weekend mornings to gently repay the debt.
- 3Fix Your Sleep Environment — Keep your bedroom cool, dark, and quiet. Limit screen time at least an hour before bed to prevent blue light from disrupting your melatonin production.
- 4Align Diet With Sleep — Eating heavy, spicy meals right before bed can disrupt digestion and sleep quality. Aim to finish eating 2-3 hours before your head hits the pillow.
- 5Maintain Consistency — The best way to prevent sleep debt is by waking up and going to bed at the exact same time every day, stabilizing your body’s internal circadian rhythm.
Support Your Sleep With The Right Nutrition
Struggling with low energy levels even when you sleep? Your diet plays a massive role in your fatigue. Our certified experts create personalised meal plans tailored to support hormone balance, sustained energy, and healthy weight management.