"Kam khao" technically correct है। लेकिन कितना कम? TDEE बताता है daily कितनी calories burn होती हैं। Subtract 500 = weight loss।
TDEE & Macros — Calculate!
Personalized calories + protein target।
Activity Level
| Level | Multiplier |
|---|---|
| Sedentary (desk job) | 1.2 |
| Light (1-3x gym) | 1.375 |
| Moderate (3-5x) | 1.55 |
| Very active (6-7x) | 1.725 |
Honest रहो — ज्यादातर लोग Sedentary/Light हैं।
Macro Split
| Goal | Protein | Strategy |
|---|---|---|
| Fat loss | 2g/kg | TDEE - 500 cal |
| Muscle gain | 1.6-2g/kg | TDEE + 200-500 |
| Maintenance | 1.4g/kg | TDEE |
Indian Protein Sources
Paneer 18g/100g, eggs 12g/2, soya chunks 26g/50g, chicken 31g/100g, whey 24g/scoop। Veg 120g+ possible with planning।
How to Use the Tool (Step by Step)
- 1
Stats enter
Weight, height, age, gender।
- 2
Activity level
Honest रहो।
- 3
Goal choose
Fat loss/muscle gain/maintain।
- 4
TDEE + macros
Daily calories + protein/carb/fat।
Frequently Asked Questions
TDEE क्या?+−
Total Daily Energy Expenditure — daily कितनी calories burn। BMR × activity।
Weight loss?+−
TDEE - 500 calories = ~0.5 kg/week loss।
Protein कितना?+−
Fat loss: 2g/kg। 75kg person = 150g protein/day।
Veg protein 120g+?+−
Soya chunks + paneer + eggs + dal + whey = possible with planning।
TDEE & Macros — Calculate!
Personalized calories + protein target।
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Calorie Calculator Guide
Age, gender, activity level और weight goals के basis पर daily calorie requirement calculate करें।