TDEE Calculator for India
Whether you follow a vegetarian, vegan, or omnivorous Indian diet, knowing your Total Daily Energy Expenditure (TDEE) is the most important step in managing your nutrition. Our free TDEE calculator works in metric units (kg and cm) — the standard measurement system used across India.
Indian Diet & TDEE — What to Know
Traditional Indian diets are often carbohydrate-heavy (rice, roti, dal) with moderate protein intake. If you're aiming to improve body composition, use your TDEE to understand your maintenance calories, then use our Protein Calculator to identify if you need to increase your protein from sources like paneer, dal, eggs, or chicken.
Popular Fitness Goals in India
- Weight loss: Eat 300–500 kcal below your TDEE. Focus on high-fibre, high-protein Indian foods.
- Muscle gain: Eat 200–300 kcal above TDEE. Increase protein to 1.6–2g per kg of body weight.
- Maintenance: Eat exactly your TDEE to maintain your current weight and composition.
Calculate your TDEE now and take the first step towards a healthier lifestyle — no signup, no cost, instant results.