BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE = BMR × activity multiplier.

Which formula is used?

This calculator uses the Mifflin-St Jeor equation, considered the most accurate for most people: BMR = 10×weight + 6.25×height − 5×age + 5 (men) or − 161 (women).

How do I use TDEE for weight loss?

Eat below your TDEE to lose weight. A deficit of 500 kcal/day creates ~0.5 kg/week weight loss. Don't go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.

How do I use TDEE for muscle gain?

Eat above your TDEE (calorie surplus) to gain muscle. A modest surplus of 200–300 kcal/day minimizes fat gain while providing enough energy for muscle growth. Pair with progressive resistance training and adequate protein (1.6–2.2 g/kg).

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TDEE Calculator

Calculate your Total Daily Energy Expenditure - the calories you burn each day based on your activity level.

Gender

Weight (kg)

30 kg200 kg

Height (cm)

100 cm220 cm

Age

15 yrs80 yrs

Activity Level

BMR (Basal Metabolic Rate)

1,628

kcal/day at complete rest

TDEE (Maintenance Calories)

2,523

kcal/day to maintain weight

Calorie Targets by Goal

Weight Loss (−0.5 kg/wk)2,023 kcal

Mild Weight Loss (−0.25 kg/wk)2,273 kcal

Maintain Weight2,523 kcal

Mild Muscle Gain (+0.25 kg/wk)2,773 kcal

Muscle Gain (+0.5 kg/wk)3,023 kcal

Suggested Macros at Maintenance (30/40/30)

Protein

189g

756 kcal

Carbs

252g

1008 kcal

Fat

84g

756 kcal

Uses Mifflin-St Jeor equation - the most accurate BMR formula for most people. Macros are a general guideline; individual needs vary.

About the TDEE Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR) plus the energy used for all physical activity. It is the single most important number for any body composition goal - whether you want to lose fat, build muscle, or maintain your current weight. Set calories above TDEE to gain, below to lose.

Mifflin-St Jeor BMR Formula

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5 · Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

TDEE = BMR × Activity Multiplier · Sedentary (desk job): ×1.2 · Lightly active (1–3 days/week): ×1.375 · Moderately active (3–5 days/week): ×1.55 · Very active (6–7 days): ×1.725

Worked Example

30-year-old male, 75 kg, 175 cm, moderately active

Weight:75 kg

Height:175 cm

Age:30

Activity:Moderately active (gym 4×/week)

BMR ≈ 1,776 kcal/day · TDEE ≈ 2,753 kcal/day · To lose 0.5 kg/week: eat ~2,253 kcal/day

Tips & Insights

1
A 500 calorie daily deficit leads to roughly 0.5 kg fat loss per week (3,500 kcal ≈ 0.5 kg fat).
2
Don't cut more than 20–25% below TDEE - severe restriction causes muscle loss and metabolic adaptation.
3
TDEE decreases as you lose weight - recalculate every 4–6 weeks as your body composition changes.
4
Indian diets are often carbohydrate-heavy; tracking TDEE helps identify overconsumption patterns.
5
Strength training raises your BMR over time by increasing muscle mass - the most sustainable long-term fat loss strategy.

Why this matters for you

With 135+ million overweight adults in India, understanding energy balance is more important than ever. TDEE gives you a personalized calorie target that's grounded in science - not a one-size-fits-all crash diet. Knowing your TDEE lets you make informed choices about what to eat, rather than just 'eating less.'