TDEE Calculator — Total Daily Energy Expenditure हिंदी में
Sedentary: BMR×1.2। Light: ×1.375। Moderate: ×1.55।
BMR (Basal Metabolic Rate)
1,699 cal/day
Calories burned at complete rest
TDEE (Total Daily Energy)
2,633 cal/day
Your actual daily calorie burn
| Goal | Calories/day |
|---|---|
| Aggressive Cut | 2,133 |
| Mild Cut | 2,383 |
| Maintain | 2,633 |
| Mild Bulk | 2,883 |
| Aggressive Bulk | 3,133 |
Maintenance Macros
Protein
150g
600 cal
Fat
60g
540 cal
Carbs
373g
1,492 cal
Mifflin-St Jeor equation — the most accurate BMR formula for adults. Macros: protein = 2g/kg body weight, fat = 0.8g/kg, carbs fill the remainder.
Sedentary: BMR×1.2। Light: ×1.375। Moderate: ×1.55।
TDEE: full day calories burned। Cut: eat less. Bulk: eat more।
अक्सर पूछे जाने वाले प्रश्न
TDEE vs BMR?
BMR: rest। TDEE: full day।
Accurate?
±10-15%। Track 2-3 weeks।
Exercise adds?
1hr moderate: +200-400 kcal।
Diet break?
1-2 weeks maintenance।
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