TDEE & BMI Calculator

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TDEE Kya Hota Hai?

Total Daily Energy Expenditure (TDEE) — ye wo total calories hai jo aapka body ek poore din mein burn karta hai — resting se lekar exercise tak, sab kuch milakar.

Agar aap TDEE se zyada khaate ho → weight badhega
Agar TDEE se kam khaate ho → weight ghata
Agar TDEE ke barabar khaate ho → weight same rahega

          💡 Real Example: Rahul 25 saal ka hai, 75kg, 175cm, aur 3-4 baar gym jaata hai. Uska TDEE ~2,700 kcal/day hai. Agar wo fat lose karna chahta hai to usse ~2,200 kcal/day lene chahiye.
        

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BMR Kya Hota Hai?

Basal Metabolic Rate (BMR) — ye wo minimum calories hai jo aapka body sirf zinda rehne ke liye chahiye — saans lena, dil chalana, temperature control karna — bina koi movement kiye.

BMR ko ek engine idle speed samjho — gaadi chal nahi rahi phir bhi fuel lag raha hai.

          💡 Formula (Mifflin–St Jeor):

          Male: (10 × kg) + (6.25 × cm) − (5 × age) + 5

          Female: (10 × kg) + (6.25 × cm) − (5 × age) − 161

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BMI Kya Hota Hai?

Body Mass Index (BMI) — ek simple formula jo aapka weight aur height use karke batata hai ki aap healthy weight range mein ho ya nahi.

Formula: BMI = Weight(kg) ÷ Height(m)²

Category	BMI Range
Underweight	< 18.5
Normal Weight	18.5 – 24.9
Overweight	25.0 – 29.9
Obese	≥ 30.0

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BMI Ki Limitations

BMI ek rough estimate hai — ye perfect nahi hai. Inhe dhyan mein rakho:

Muscle aur fat same weight dete hain — bodybuilder ka BMI "obese" dikh sakta hai jabki wo fit ho
Age, gender, aur ethnicity ke according BMI ka matlab thoda alag hota hai
Pregnant women ke liye accurate nahi
Fat distribution (belly fat vs. hip fat) ko consider nahi karta

          📌 BMI ke saath Waist Circumference aur Body Fat % bhi check karo for a complete picture.
        

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Activity Level Kaise Choose Karein?

Bahut log apna activity level overestimate karte hain — honest raho for best results.

Level	Description	Multiplier
🪑 Sedentary	Desk job, no gym	× 1.2
🚶 Light	Walk / gym 1–3x/week	× 1.375
🏃 Moderate	Gym 3–5x/week	× 1.55
💪 Very Active	Daily intense training	× 1.725
🔥 Extreme	Athlete / 2x training/day	× 1.9

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Real Life Examples

Person	Details	TDEE
Priya	28F, 55kg, 162cm, Light active	~1,820
Arjun	22M, 80kg, 180cm, Moderate active	~2,950
Sneha	35F, 65kg, 158cm, Sedentary	~1,680
Vikram	30M, 90kg, 185cm, Very active	~3,600

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Macros Kaise Set Karein?

Macronutrients — protein, carbs, aur fat — teen alag goals ke liye alag ratio mein khaane chahiye:

🔵 FAT LOSS / CUT

Protein high rakho (muscle bachane ke liye), carbs moderate, fat low.

Protein: 35% · Carbs: 40% · Fat: 25%

🟢 MAINTENANCE

Balanced ratio — overall health aur performance ke liye best.

Protein: 30% · Carbs: 45% · Fat: 25%

🟠 MUSCLE GAIN / BULK

Carbs high (energy ke liye), protein high (muscle build ke liye), fat moderate.

Protein: 30% · Carbs: 50% · Fat: 20%

TDEE
CALCULATOR