Calorie & TDEE Calculator
Calculate daily calorie needs for weight loss, maintenance, or muscle gain.
Activity Level
Sedentary (desk job, no exercise)
Light (1–3 days/week exercise)
Moderate (3–5 days/week)
Active (6–7 days/week)
Very Active (physical job + exercise)
Daily Calories to Maintain Weight (TDEE)
2,635 kcal
BMR (Base Metabolic Rate)
1700 kcal
Calories burned at rest
Weight Loss (500 kcal deficit)
2135 kcal
~0.5 kg/week loss
Mild Loss (250 deficit)
2385 kcal
~0.25 kg/week
Muscle Gain (500 surplus)
3135 kcal
Lean bulk
About Daily Calorie Needs
TDEE and how it is calculated
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. BMR is calculated using the Mifflin-St Jeor equation — the most validated method for estimating metabolic rate at rest. TDEE represents the calories needed to maintain your current weight.
Calorie goals for different purposes
Weight loss: 500 kcal deficit per day = ~0.5kg/week
Weight gain: 300–500 kcal surplus per day for lean muscle
Never go below your BMR — it causes muscle loss and slows metabolism
Extreme deficits (>1000 kcal/day) are medically inadvisable
Indian diet context
Average Indian diet: 1,900–2,200 kcal/day
Sedentary Indian office workers are often under 1,500 kcal of movement
Dal-rice combo: ~350 kcal per serving
Roti with sabzi: ~200–250 kcal per roti
Track portions — Indian meals vary greatly in calorie density
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