The single most important number in any nutrition plan, your daily calorie burn.
Mifflin-St Jeor BMR × activity factor
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including basal metabolism, the thermic effect of food, planned exercise, and non-exercise activity (fidgeting, walking, standing).
We calculate it in two steps: first your BMR using the Mifflin-St Jeor equation (the most accurate for the general population), then multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Your TDEE is your maintenance calories, eat that much and your weight stays stable. From there:
Re-check every 4-6 weeks or after a 3-5 kg change in weight, your TDEE shifts as your body changes.
Once you know your TDEE, you can stop guessing portion sizes. A 1,800 kcal day looks dramatically different depending on whether it's built around whole grains, dal and vegetables versus packaged snacks, but the calorie ceiling is the same.
Pair this with our macro splitter to set protein, carb and fat targets, then build meals around them. For structured weekly plans, see our weight-loss program.
This calculator is most useful if you're working on:
Structured programs for sustainable fat loss with balanced Indian meals.
Nutrient-dense plans for lean, healthy weight and muscle gain.
Diet plans for hypothyroidism and hyperthyroidism management.
Performance nutrition for athletes and active adults.
A calorie number on its own won't change anything. A plan that turns your TDEE into satisfying daily meals does. Book a free consultation to make it real.
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