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.