Calculate your BMR, TDEE, and recommended daily calories based on your body and activity level.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells functioning. It accounts for 60-75% of your total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is the total number of calories you burn in a typical day.
To lose weight, eat 500 calories below your TDEE (roughly 0.5 kg/week). To gain weight, eat 500 calories above. This calculator uses the Mifflin-St Jeor equation, which is the most accurate formula for estimating BMR in healthy adults.
| Food Item | Serving | Calories |
|---|---|---|
| Chapati / Roti | 1 piece (30g) | ~80 kcal |
| Rice (cooked) | 1 cup (150g) | ~200 kcal |
| Dal (cooked) | 1 cup (180ml) | ~150 kcal |
| Paneer | 100g | ~265 kcal |
| Egg (boiled) | 1 large | ~78 kcal |
| Chicken breast | 100g grilled | ~165 kcal |
| Ghee | 1 tbsp (15ml) | ~135 kcal |
| Banana | 1 medium | ~105 kcal |
BMR (Basal Metabolic Rate) is the number of calories your body needs at rest to maintain basic functions like breathing, circulation, and cell production. It accounts for 60-75% of your total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities.
To lose 1 kg per week, you need a deficit of approximately 7,700 calories, or about 1,100 calories per day. A safe and sustainable deficit is 500-750 calories per day.
A balanced Indian diet: 40% carbohydrates (rice, roti, dal), 30% protein (paneer, chicken, eggs, lentils), and 30% fat (ghee, oil, nuts). Adjust based on your fitness goal.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in healthy adults, with about 10% accuracy compared to lab measurements.