Free Tool · Mifflin-St Jeor Equation
TDEE Calculator India
The single most important number in your nutrition. TDEE = Total Daily Energy Expenditure: the exact calories you burn in 24 hours. Once you know it, every diet decision becomes math.
Shows your maintenance calories plus targets for fat loss and muscle gain: all based on the Mifflin-St Jeor equation.
Your Details
Office work + 1-3 light workouts/week (yoga, walks, easy cardio)
Your TDEE will appear here
Fill in the form and tap Calculate to see your Total Daily Energy Expenditure, the exact number of calories you burn in a day.
What is TDEE and Why It Matters
TDEE stands for Total Daily Energy Expenditure, the total calories you burn in 24 hours. Every breath, every step, every workout, every meal digested: all of it adds up to your TDEE.
It is the single most important number in your nutrition. Once you know it, fat loss and muscle gain stop being guesswork:
- Eat at TDEE: weight stays steady
- Eat 500 below TDEE: lose ~0.5 kg fat / week
- Eat 300 above TDEE: gain ~0.25 kg muscle / week
That is the entire game. Everything else (macros, meal timing, supplements) is secondary to this number.
How TDEE is Calculated
TDEE has 4 components:
- BMR (60-75% of TDEE): calories burned at complete rest: heart, lungs, organs
- TEF (10% of TDEE): Thermic Effect of Food, calories burned digesting
- NEAT (15-30% of TDEE): Non-Exercise Activity Thermogenesis: walking, fidgeting, work
- EAT (0-15% of TDEE): Exercise Activity Thermogenesis, the gym workout itself
The calculator above uses the Mifflin-St Jeor equation for BMR and multiplies by an activity factor to estimate TDEE. It was derived from 498 healthy adults measured by indirect calorimetry. It is an estimate: often within about 10% for an individual, sometimes further off.
Indian TDEE Reality Check
Here are realistic TDEE ranges for most Indian adults:
- Sedentary woman (desk job, no exercise): 1700-2000 kcal
- Lightly active woman (3 workouts/week): 2000-2300 kcal
- Active woman (5+ workouts/week): 2300-2600 kcal
- Sedentary man: 2200-2600 kcal
- Lightly active man: 2500-2900 kcal
- Active man: 2800-3300 kcal
The Biggest TDEE Mistake: Overestimating Activity
If you sit at a desk all day, drive everywhere, take the elevator, and go to the gym 3 times a week: you are lightly active, NOT moderately active. "Moderately active" means actually moving most of the day: physical job, daily long walks, or 5+ training days a week.
This single mistake is why most diets fail. You eat for an activity level you do not actually have, stay above true TDEE, and wonder why the scale will not move. Pick the lower activity tier in the calculator. Track for 2 weeks. If your weight is not moving as expected, adjust.
TDEE for PCOS, Thyroid, and Diabetes
The Mifflin-St Jeor formula is a sound starting point for most adults, but conditions like PCOS, hypothyroidism, and Type 2 diabetes can lower actual TDEE in some people because of metabolic and hormonal changes.
If you have one of these conditions, start with the calculator number, then subtract 5-10% as your real working number. Track for 4 weeks. Adjust based on actual scale + measurement changes. Or work with a coach who handles this professionally.
When to Recalculate Your TDEE
Every 4-6 weeks, OR after losing/gaining 4-5 kg. As you lose fat, your TDEE drops slightly (smaller body, fewer calories needed). As you gain muscle, TDEE goes up slightly. This is why a fixed diet stops working at week 8, your TDEE changed but the plan did not.
Useful next tools
- Calorie Calculator (with macro split) : same math + protein/carb/fat breakdown
- BMI Calculator (Indian thresholds) : see where you stand on the Asian-Indian chart
- Macro Calculator (Indian portions) : deeper macro breakdown by food
- Ideal Weight Calculator : your healthy weight range
- The Complete Indian Fat Loss Guide : the full playbook
Free Consultation
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In a free 30-minute call, we'll review your TDEE + lifestyle and design an Indian meal plan around your exact goal. No obligation.
FAQ
Frequently asked questions
What is TDEE for Indians?
TDEE (Total Daily Energy Expenditure) is the total calories you burn in 24 hours, including BMR (basal metabolism) + activity. For Indians, TDEE typically ranges 1700-2400 for women and 2200-3200 for men depending on size and activity. This calculator uses the Mifflin-St Jeor formula, derived from 498 healthy adults measured by indirect calorimetry.
Is TDEE the same as maintenance calories?
Yes. TDEE is your maintenance calorie number, eat exactly this much and your weight stays steady. Eat below TDEE (typically 500 less) for fat loss. Eat above TDEE (typically 300 more) for muscle gain. The calculator shows all three.
How is TDEE different from BMR?
BMR (Basal Metabolic Rate) is the calories you burn at complete rest (heart, breathing, organs) if you stayed in bed all day. TDEE adds the calories you burn through movement, exercise, work, and digestion. TDEE is always higher than BMR. For a typical desk-job Indian, TDEE is 1.2-1.4x your BMR.
How accurate is TDEE for Indian bodies?
The Mifflin-St Jeor formula is an estimate: often within about 10% for an individual, sometimes further off. The biggest source of error is overestimating activity level, most people who think they are 'moderately active' are actually lightly active. Pick the lower activity tier, track 2 weeks, then adjust.
Why does my TDEE matter more than calorie counting?
TDEE is your anchor number. Once you know it, every diet decision becomes math: 500 below TDEE = fat loss, 300 above = muscle gain. Without TDEE, you are guessing: which is why most diets fail at week 6. The number gives you a clear target to compare your actual intake against.
Will my TDEE change over time?
Yes. As you lose fat, your maintenance TDEE drops (smaller body needs fewer calories). As you gain muscle, TDEE goes up slightly. Recalculate every 4-6 weeks using your current weight. This is why a fixed diet stops working at week 8, your TDEE changed but the plan did not.