TDEE Calculator

Daily Calorie Needs Calculator (TDEE)

वज़न घटाना, बढ़ाना या बनाए रखना — सही कैलोरी संख्या से शुरू करें

Whether your goal is weight loss, weight gain, or simply maintaining, everything starts from one number: your Total Daily Energy Expenditure (TDEE) — the calories you burn in an average day, including activity.

Enter your age, height, weight, and activity level to get a realistic daily calorie target.

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How It Works | कैसे काम करता है

We calculate your BMR (Mifflin-St Jeor formula for women), then multiply it by an activity factor (1.2 for sedentary up to 1.9 for very active) to get your TDEE.

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Frequently Asked Questions | अक्सर पूछे जाने वाले सवाल

Answers written for Indian women — honest, practical, and doctor-verified.

How much of a deficit should I eat to lose weight?

A moderate deficit of 300-500 calories below your TDEE is generally sustainable and produces steady, healthy weight loss of about 0.5-1 kg per week.

Why did my weight loss stall even though I'm in a deficit?

Metabolism adapts over time, water retention fluctuates, and tracking accuracy slips — all common reasons for plateaus. Reassess your actual intake and adjust every few weeks rather than daily.

Should I eat back the calories I burn exercising?

Your activity level in this calculator already accounts for regular exercise, so you generally shouldn't need to "add back" calories on top unless you have an unusually intense training day.

Is a very low-calorie diet ever a good idea?

Generally no, without medical supervision — very low intakes can disrupt periods, hormones, and long-term metabolism, especially for women.

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More Free Health Tools | और हेल्थ टूल्स

Explore more tools built for Indian women.

BMR Calculator
Find your resting calorie burn BMI Calculator
Check your Body Mass Index category Ideal Weight Calculator
Get your healthy weight range

Disclaimer: This is an estimate based on a standard formula, not personalised medical or nutrition advice. Consult a dietitian for a tailored plan.