Calorie / TDEE Calculator
Estimate the calories you burn in a day, based on the trusted Mifflin-St Jeor formula.
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What are daily calorie needs (TDEE)?
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body uses in a day, including everything from breathing and digestion to walking, working and exercising. Knowing this number is the foundation of any sensible nutrition goal: eat roughly at your TDEE to maintain weight, a little below to lose weight gradually, or a little above to gain. This calculator estimates your TDEE in seconds.
It is important to see this as an informed estimate, not an exact prescription. Real energy needs vary with genetics, body composition, hormones and more. The number gives you a smart, science-based starting point that you can then fine-tune by observing how your body actually responds.
How it is calculated
We use the Mifflin-St Jeor equation, one of the most accurate and widely trusted formulas for estimating your Basal Metabolic Rate (BMR) — the calories you would burn at complete rest. We then multiply your BMR by an activity factor to reflect how active you are:
Sedentary (×1.2)
Little or no exercise; mostly desk-based days.
Lightly active (×1.375)
Light exercise or sport 1–3 days a week.
Moderately active (×1.55)
Moderate exercise 3–5 days a week.
Very active (×1.725)
Hard exercise 6–7 days a week.
Extra active (×1.9)
Very hard training or a physically demanding job.
How to use it
Enter your age, gender, height, weight and activity level, then tap calculate to see your estimated daily calories for maintenance. Be honest about your activity level — most people overestimate it, which inflates the number. If in doubt, choose the lower option; you can always adjust upward later.
Using your number for a goal
If your goal is healthy, gradual fat loss, a moderate reduction below your maintenance calories — alongside enough protein and regular movement — is the sustainable approach. If you are aiming to build muscle, a modest surplus paired with strength training works. We deliberately avoid extreme deficits or crash targets here: very low-calorie dieting tends to be unsustainable and can harm your health and metabolism. Steady, moderate change, guided by a professional, wins every time.
In an Indian context, hitting your calorie and protein needs while enjoying familiar foods is very achievable with a little planning — balancing dals, whole grains, vegetables, dairy and proteins, and being mindful of oil, sugar and refined carbs. A counsellor can show you how to do this without giving up the meals you love.
An important note
Calorie estimates are a guide, not a rule, and not everyone should focus on calorie counting. If you have a medical condition, are pregnant, or have any history of disordered eating, please speak to a doctor or registered dietitian before changing your intake. The healthiest approach is always personalised, balanced and sustainable — never extreme.
How accurate is this calorie estimate?
It is a solid, science-based starting point using the Mifflin-St Jeor equation. Real needs vary, so use it as a baseline and adjust based on how your weight and energy respond over a few weeks.
Should I eat exactly this many calories?
Think in ranges, not a single fixed figure. Aim around the number for your goal and let real-world results fine-tune it, ideally with professional guidance.
Is a big calorie deficit faster?
Faster is not better. Very large deficits are hard to sustain and can backfire. A moderate, steady deficit protects your health and is more likely to last.
Can I hit these numbers on a vegetarian Indian diet?
Absolutely. With sensible planning around dals, dairy, whole grains and vegetables — and attention to protein — Indian vegetarian diets can meet your needs comfortably.
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Once you know your number, the real skill is meeting it with food that nourishes you and keeps you satisfied. Prioritise protein and fibre-rich foods, fill half your plate with vegetables, choose whole grains and millets over refined ones, and keep an eye on liquid calories, fried foods and added sugar. These simple habits make any calorie target far easier to live with — and far more effective — than willpower alone.
It also helps to remember that a daily number is an average, not a daily test you can fail. Some days you will eat more, some less, and that is completely normal. What matters is the overall pattern across a week or a month. If you would like help building a weekly eating pattern around your calorie needs and your favourite Indian foods, an NNWA counsellor will gladly put one together with you, free of charge.