EVIDENCE-BASED NUTRITION TOOL

TDEE
Calculator.

Total Daily Energy Expenditure — your exact calorie target for fat loss, muscle gain or maintenance

Mifflin-St Jeor · Harris-Benedict · Katch-McArdle
Live result panel — no page reload
Macros · Timeline · Calorie cycling
India-specific food recommendations
Units
📌 Unlocks Katch-McArdle formula — most accurate for athletes

Default: Mifflin-St Jeor (2005) · Katch-McArdle when BF% provided

YOUR TDEE
To maintain
current weight
— — — —
cal / day
Goal
To lose 1 kg per week
— — — —
cal / day

WHAT YOU GET

🔥
Exact TDEEMaintenance + all goal targets in one table
🍽️
Macro SplitProtein · Carbs · Fats with India food examples
📈
Progress Timeline4-week · 8-week · 12-week · 24-week projection
🔄
Calorie CyclingTraining day vs rest day targets
🔬
3 FormulasMifflin · Harris-Benedict · Katch-McArdle

PERSONALISED PLAN

Beyond Calories —
A Complete Plan

Our dietitians map your TDEE to an India-specific meal plan with food swaps, supplement guidance and heat-adapted hydration.

Book Consultation →

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🔧
All Performance Tools10+ free calculators

⚕️ Calculations are estimates based on validated equations. Individual results vary based on body composition, genetics and medical history. Not a substitute for professional dietary assessment. Consult a registered dietitian for clinical nutrition therapy.