Core Tool

TDEE Calculator

Exactly how many calories you burn in a day — the number every diet should start from.

BMR (resting burn)1670 kcal/day
TDEE (maintenance)2589 kcal/dayEat this to stay the same weight
Fat loss (mild)2089 kcal/day≈0.5 kg/week for most people
Muscle gain (lean bulk)2889 kcal/daySmall surplus, less fat gain

Formula: Mifflin-St Jeor for BMR, multiplied by your activity factor. Treat the result as a starting estimate (±10% is normal) — track your weight for 2–3 weeks at this intake and adjust by 100–200 kcal based on what the scale actually does.

General information for healthy adults — not medical advice. If you have a medical condition, are on medication, or anything feels off, talk to a doctor before acting on numbers from any calculator.

Related tools

BMI CalculatorYour BMI with Indian cut-offs — not the Western chart most sites copy.Body Fat CalculatorEstimate body fat % with the US Navy tape method — just a measuring tape, no machines.Water Intake CalculatorHow much water you actually need, adjusted for your weight, training and Indian heat.