Protein Intake Calculator – Find Your Daily Protein Needs

How to Use This Protein Intake Calculator?

1. Enter Your Age and Gender – Age and biological sex impact calorie needs.
2. Enter Your Weight – Choose weight in kilograms (kg).
3. Enter Your Height – Choose height in centimeters (cm) or feet & inches.
4. Select Your Activity Level – Choose between sedentary to highly active.
5. Click “Calculate TDEE” – Get your Total Daily Energy Expenditure (TDEE) in kcal/day.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, considering both BMR (Basal Metabolic Rate) and activity level. It is the key to weight maintenance, loss, or gain.

✔ Sedentary (Little to no exercise) – TDEE = BMR × 1.2
✔ Lightly Active (1-3 workouts/week) – TDEE = BMR × 1.375
✔ Moderately Active (3-5 workouts/week) – TDEE = BMR × 1.55
✔ Very Active (6-7 workouts/week) – TDEE = BMR × 1.725
✔ Super Active (Intense exercise or physical job) – TDEE = BMR × 1.9

How to Use TDEE for Weight Goals?

Your TDEE determines how many calories you need daily to maintain your current weight.

• To Maintain Weight: Eat around your TDEE calories.
• To Lose Weight: Consume fewer calories than TDEE (calorie deficit).
• To Gain Weight: Consume more calories than TDEE (calorie surplus).

Use our Calorie Deficit Calculator to determine how many calories you need to cut for weight loss.

Limitations of the TDEE Calculator

While TDEE is a helpful estimate, it does not account for:

• Metabolic differences – Some people naturally burn calories faster or slower.
• Muscle mass impact – More muscle leads to a higher calorie burn.
• Diet composition – Macronutrient balance affects energy metabolism.
• Non-exercise activity (NEAT) – Daily activities like walking and fidgeting can impact calorie needs.

For best results, combine TDEE with a structured diet and exercise program.

Get a Personalized Calorie & Nutrition Plan

Knowing your TDEE is the first step, but how you manage your diet and activity matters most.

🔹 Struggling with calorie tracking?
🔹 Not sure how to adjust your diet for weight loss or muscle gain?

Join our Weight Loss & Nutrition Program – available Online Across India and In-Person in Bengaluru.

• Custom Calorie & Meal Plans – Based on your TDEE
• Expert Coaching – From nutritionists, trainers, and health professionals
• Sustainable Weight Management – No extreme diets, just real results

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👉 Join Our Online Weight Loss Program
👉 Join Our In-Person Weight Loss Program (Bengaluru)