Total Daily Energy Expenditure — the total calories your body burns in a day, including exercise. It is calculated by multiplying your BMR by an activity factor.

Which formula is used?

The Mifflin-St Jeor equation, which is considered the most accurate BMR formula. Male: 10W + 6.25H - 5A + 5. Female: 10W + 6.25H - 5A - 161.

What Indian foods are included?

45+ items across 8 categories: Dal & Pulses, Rice & Roti, Vegetables, Non-Veg, Snacks, Dairy, Fruits, and Sweets. Each with calories, protein, carbs, and fat per serving.

Can I export my meal plan?

Yes! Export your meal plan as CSV with all nutritional details and daily totals.

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TDEE & Macro Calculator (Indian Foods)

Calculate your TDEE and macros with Mifflin-St Jeor formula. Includes 45+ Indian food database and meal planner.

Personal Info

Activity Level

Your Goal

Personal Information

Age

Gender

Height

Weight

All calculations happen locally. No data is sent to any server.

How to Use TDEE & Macro Calculator (Indian Foods)

1
Enter your age, gender, height, and weight.
2
Select your activity level (Sedentary to Extremely Active).
3
Choose your goal — lose, maintain, or gain weight.
4
View your TDEE, BMR, and macro breakdown.
5
Build a meal plan from the Indian food database.

About TDEE & Macro Calculator (Indian Foods)

Calculate your Total Daily Energy Expenditure (TDEE) and recommended macronutrient breakdown using the Mifflin-St Jeor equation. Features a comprehensive Indian food database with 45+ items across 8 categories.

Three-step wizard: Enter personal details, select activity level, choose your goal (lose/maintain/gain weight). Get your BMR, TDEE, and macro breakdown with beautiful animated donut chart.

Build a daily meal plan from the Indian food database — Dal, Paneer, Biryani, Roti, Dosa, and more. Track running totals vs your TDEE target. Export meal plan as CSV.