TDEE & Calorie Goal Calculator
Calculate your Total Daily Energy Expenditure and personalized calorie targets
TDEE Calculator for Indians | Calculate Your Daily Calorie Needs
Clinically Aligned Nutrition Tool
Based on ICMR–NIN Dietary Guidelines for Indians | Reviewed by Certified Dietitians
Helping Indians understand daily energy needs, metabolism, and sustainable diet planning
Use this science-backed TDEE calculator to estimate how many calories your body burns in a day and convert your results into practical, Indian diet-based meal planning for weight loss, maintenance, or healthy weight gain.
Why Use DietXP’s TDEE Calculator?
- Combines clinically accepted metabolic formulas with Indian nutrition standards
- Aligned with ICMR–NIN Dietary Guidelines for Indians (2020)
- Designed for Indian food habits and household portion systems
- Reviewed by certified dietitians
- No sign-up required — instant results
What Your TDEE Means
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It includes:
- Basal Metabolic Rate (BMR) — calories burned at complete rest
- Physical Activity — calories burned through movement and exercise
- Thermic Effect of Food — calories used to digest and absorb food
Understanding your TDEE helps you plan how much to eat daily to maintain, lose, or gain weight safely.
How to Use Your TDEE Result
- Fat loss: Eat 300–500 kcal below your TDEE
- Maintenance: Eat close to your TDEE
- Weight gain: Eat 250–400 kcal above your TDEE
- Follow Indian food group portions for balanced, sustainable meals
Indian Diet Guidance (Practical Household Measures)
| Food Group | Daily Quantity | Easy Household Measure |
|---|---|---|
| Cereals & Millets | 220–250 g | 2 medium rotis + ½ cup cooked rice |
| Pulses & Legumes | 90–110 g | 1 large katori dal or chana |
| Vegetables | 400–450 g | 3 cups mixed vegetables |
| Fruits | 100–150 g | 1 medium fruit |
| Milk & Curd | 300–350 ml | 1 full glass |
| Nuts & Seeds | 30–40 g | 1 small handful |
Scientific Basis of This Calculator
- BMR Formula: Mifflin–St Jeor Equation
- Activity Multipliers: World Health Organization (WHO) Physical Activity Standards
- Diet Framework: ICMR–NIN Dietary Guidelines for Indians (2020)
- Food Data Reference: Indian Food Composition Tables (IFCT)
This ensures your calorie estimates are scientifically valid and relevant for Indian dietary patterns and lifestyle habits.
Who Should Use This Calculator?
- Individuals planning healthy weight loss or weight gain
- People managing prediabetes, diabetes, or metabolic conditions
- Adults with thyroid conditions, PCOS, or hormonal imbalances
- Anyone seeking Indian diet-based calorie and nutrition planning
Explore our
BMI Calculator,
BMR Calculator, and
Complete Health Calculator
to build a full health profile, or speak directly with a dietitian through our
Nutrition Services page.
Want a Personalised Diet Plan?
This calculator provides estimates. Your health deserves precision.
Get a 1-on-1 plan from a certified DietXP dietitian for:
- Weight Management
- Diabetes & Prediabetes Care
- PCOS & Thyroid Nutrition
- Gut Health & Immunity
- Clinical & Cancer Nutrition Support
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TDEE Calculator FAQs
Is this TDEE calculator accurate for Indians?
Yes. This calculator uses internationally accepted metabolic formulas and aligns diet guidance with Indian food composition data and national nutrition standards.
What is a healthy TDEE range?
There is no “ideal” TDEE. It varies based on age, sex, height, weight, and activity level. Your TDEE reflects your personal daily calorie requirement.
Should I eat exactly my TDEE calories?
Eating close to your TDEE helps maintain your weight. To lose or gain weight, adjust your intake above or below your TDEE based on your health goals.
Medical Disclaimer
This calculator provides general health and nutrition estimates for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making medical or dietary decisions.
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