TDEE Calculator

How TDEE is computed

TDEE = BMR × Activity Factor. BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation, the most accurate predictor for Asian Indian body composition: Men: 10×kg + 6.25×cm − 5×age + 5; Women: same − 161. Activity factor ranges from 1.2 (sedentary desk job) to 1.9 (heavy manual labour or 2x daily training). Multiply BMR by the activity factor to get TDEE — the calorie intake at which your weight stays stable.

Worked example for an Indian IT worker

A 32-year-old Bengaluru engineer, 72 kg, 175 cm, sedentary (1.2 factor): BMR = 10×72 + 6.25×175 − 5×32 + 5 = 1,659 kcal. TDEE = 1,659 × 1.2 = 1,991 kcal/day. To lose 0.5 kg/week (a 500 kcal/day deficit), eat ~1,490 kcal. To gain lean muscle, eat ~2,290 kcal with 1.6–2 g protein per kg body weight. A 60 kg Mumbai woman, 28, 160 cm, moderately active (1.55) would have TDEE around 2,070 kcal.

When to recalculate TDEE

• Every 4–6 kg of weight change — metabolism scales with mass
• Major activity change — switching from desk job to construction site or vice versa
• After 40 — BMR declines ~2% per decade, harder to lose without activity
• Starting a serious gym programme — recovery needs more calories

For Asian Indians the BMI “normal” band is tighter (18.5–23, not WHO's 18.5–25) because of higher visceral fat at lower weights. Combine with the BMI calculator, macro split calculator for protein/carb/fat targets, and read BMI Asian Indian vs WHO for the rationale.