Free tool
TDEE Calculator for Indian Women
Your Total Daily Energy Expenditure and a calorie target built for Indian women's jobs and activity levels — with a 1,200 kcal safety floor that this tool never lets you drop below.
PCOS, thyroid conditions and where you are in your menstrual cycle can all shift real-world calorie needs beyond what any formula predicts, and we never suggest a target below the 1,200 kcal floor. If you're managing a diagnosed condition, use this as a starting point and check in with a doctor before making large changes.
- Protein125of 125g
- Carbs145of 145g
- Fat40of 40g
What this number can’t tell you
One number, one day. The paid report turns it into a plan — the sections it feeds:
- 12-week program16 min
- 7-day meals6 min
- Decision trees6 min
How we compute this
BMR uses the Mifflin-St Jeor equation for women — 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161 — then TDEE multiplies that by an activity factor set from your job and steps, plus the calories your training burns. Your target calories apply a deficit, surplus or maintenance level based on your goal.
We never let the target drop below 1,200 kcal/day, the floor expert guidance sets for women on a reduced-calorie diet without medical supervision. That floor exists because going lower risks inadequate protein, vitamin and mineral intake and can slow metabolism — it's not an arbitrary limit, it's the point below which a diet needs a doctor's or dietitian's supervision to be done safely.
Questions people ask
On average, yes — mostly because women tend to be smaller and carry less muscle mass, both of which directly lower BMR, not because of sex itself. Two people of the same height, weight and activity level need very similar calories regardless of sex; body size and muscle mass, which this calculator already accounts for, explain almost all of the gap.