What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing how many calories you actually burn per day including movement and exercise. To maintain weight, eat at your TDEE. To lose fat, eat below it.

How many calories should I eat to lose weight in India?

To lose weight, eat in a calorie deficit — typically 300–500 kcal below your TDEE. For a gentle approach, subtract 150 kcal (lose ~0.6 kg/month). For steady fat loss, subtract 300 kcal (lose ~1.2 kg/month). For aggressive fat loss, subtract 500 kcal (lose ~2 kg/month). Use this health analyzer to calculate your personal TDEE and calorie target based on your height, weight, age and activity level.

How much protein do I need per day to lose weight or build muscle?

For fat loss, aim for 1.6–2.0 g of protein per kg of bodyweight (about 35% of calories). For muscle gain, aim for 1.8–2.2 g/kg (about 40% of calories). This health analyzer calculates your exact daily protein target in grams based on your goal and calorie target.

What is a healthy body fat percentage for Indians?

For Indian men, a healthy body fat percentage is 8–19%. For Indian women, it is 21–33%. South Asians tend to carry more visceral fat at lower body weights compared to Western populations, so maintaining body fat within the healthy range is especially important for metabolic health.

What is a healthy BMI for Indians?

For Indians and South Asians, a healthy BMI is 18.5 to 22.9 as per ICMR guidelines — lower than the standard Western cutoff of 24.9. A BMI of 23 or above is considered overweight, and 27.5 or above is obese, because South Asians face higher metabolic risk at lower BMI values.

All-in-One Health & Nutrition Tool

Health Analyzer

Q: What does the DialFit health analyzer calculate?

The DialFit health analyzer calculates your BMI (using Indian ICMR cutoffs), BMR (Basal Metabolic Rate using Mifflin-St Jeor), TDEE (Total Daily Energy Expenditure), body fat percentage, lean mass, daily calorie target, macro split (protein, carbs, fat in grams), ideal weight range, fat loss or muscle gain timeline, and daily water intake — all in one free tool.

Calculate BMI, BMR, TDEE, body fat %, protein target and your personalised calorie plan — free, no login, instant results. Uses Indian ICMR cutoffs.

ICMR Asian Cutoffs Results in 60 Seconds Men & Women 8 Metrics at Once

Tell us about yourself

Takes about 60 seconds · No login required · Free forever

Your name (optional)

Gender

Age (years)

yrs

Height (cm)

Current Weight (kg)

What's your main goal?

Select the goal that best fits where you are right now.

How fast do you want to progress?

Choose your pace — faster isn't always better.

How active are you?

Be honest — this directly affects your calorie targets.

Body measurements (optional)

Provides more accurate body fat % via Navy formula. Fill in or skip to use our BMI-based estimate.

📏 Waist at belly button · Neck just below Adam's apple · Hip at widest point (women)

Waist (cm)

Neck (cm)

HEALTH REPORT Your Analysis

—

kcal/day

DAILY TARGET

Fat Loss

— BMI

—% Body Fat

— Health Score

CORE METRICS

BMI

—

1618.52327.540

—

BMR

—kcal

Calories at complete rest

TDEE

—kcal

Maintenance calories

Body Fat

—%

BMI-based estimate

—

Lean Mass

—kg

Muscle, bone & water

Fat Mass

—kg

Total body fat

DAILY TARGET · FAT LOSS

2,120

kcal per day

TDEE — DEFICIT —

MACRO SPLIT grams · % of total

Macros

Protein —g —%

Carbohydrates —g —%

Fat —g —%

Protein target is LBM-calibrated. Carbs and fat split the remaining calories.

FAT LOSS TIMELINE

Fat Loss Timeline

At your current deficit

🎯

Estimated Target Date — based on current pace

Weekly Rate — kg/week

To Ideal Weight — kg to go

Est. Duration — weeks

Now Target

Start 25% 50% 75% Goal

Adjust Your Pace Moderate

🐢 Slow ⚡ Moderate 🔥 Fast

MEAL DISTRIBUTION

🌅 Breakfast — kcal

☀️ Lunch — kcal

🌙 Dinner — kcal

🍎 Snacks — kcal

These are targets, not rules. Eat what you enjoy — stay within your numbers.

HEALTH SNAPSHOT

💧

Daily Water Target — Wake up: 1 glass · Pre-meal: 1 glass · Post-workout: 1–2 glasses · Before bed: 1 glass

🎯

Weight Goal — —

🥩

Protein Per Meal — 150g chicken = 45g · 100g paneer = 18g · 2 eggs = 12g · 1 cup dal = 9g

🌿

Diet Guidance —

HEALTH SCORE

— /100

—

Based on your BMI, body fat percentage and age.

⚕ Medical Disclaimer: Results use the Mifflin-St Jeor formula, Indian ICMR / WHO SEARO Asian cutoffs, and US Navy body fat method. All calculations are estimates — for informational purposes only, not medical diagnosis or treatment. Consult a healthcare professional before making significant dietary changes.

🍽️

Recommended Next Step

Build Your Plate

Turn these targets into an actual meal plan — food by food, meal by meal.

›

What Is a Health Analyzer?

Free Health Analyzer — BMI, BMR, TDEE & Protein Calculator in One Tool

DialFit's free health analyzer is the most complete health calculator for Indians. In under 60 seconds, it calculates your Body Mass Index (BMI), Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), body fat percentage, lean mass, ideal weight, daily protein intake and calorie target — all personalised to your goal.

Unlike generic Western tools, this health analyzer uses Indian ICMR and WHO SEARO Asian cutoffs — which classify overweight at BMI 23+ and obese at BMI 27.5+, significantly lower than standard Western thresholds. South Asians carry higher metabolic risk at lower body weights, making these cutoffs critical for accurate health assessment. As a BMI calculator India-specific tool and body mass index calculator India users can trust, it applies the same standards used by Indian doctors and dietitians.

How This Health Analyzer Works — 5 Steps

Enter Basic Info

Name, gender, age, height and weight. Supports both metric and imperial units.

Select Your Goal

Lose fat, maintain, recompose or build muscle. Tool recommends the ideal goal based on your BMI.

Choose Your Pace

Gentle (−150 kcal), Steady (−300 kcal) or Aggressive (−500 kcal) deficit or surplus.

Activity Level

From sedentary to athlete. This multiplies your BMR to give your accurate TDEE.

Body Measurements

Optional waist, neck and hip for the more accurate US Navy body fat formula.

BMR & TDEE Explained

What Is BMR? What Is TDEE? What Is the Difference?

Understanding the difference between BMR and TDEE is the foundation of any effective calorie plan.

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing and organs functioning. This health analyzer uses the Mifflin-St Jeor formula, the most clinically validated equation for BMR in modern dietetics. Use it as a free BMR calculator for India — results are calibrated to Indian body composition standards.

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor — it represents the total calories you actually burn per day, including all movement, exercise and daily activity. To maintain your current weight, eat exactly at your TDEE. This tool also works as a free calorie intake calculator and maintenance calories calculator — it tells you exactly how many calories you need per day based on your goal. Use it as a daily calorie needs calculator for Indians, or as a calorie calculator for weight loss — set your deficit and the tool calculates your target automatically. Indians searching for a calorie calculator India-specific tool will find that all targets here use Indian dietary reference values from ICMR.

TDEE Activity Multipliers

Activity Level	Multiplier	Example
Sedentary	×1.2	Desk job, no exercise
Lightly Active	×1.375	Light exercise 1–3 days/week
Moderately Active	×1.55	Exercise 3–5 days/week
Very Active	×1.725	Hard exercise 6–7 days/week
Extremely Active	×1.9	Athlete or 2× daily training

Body Fat & Calorie Targets

Body Fat Percentage Calculator — Navy Formula vs BMI Estimate

Body fat percentage is a far more useful metric than BMI alone — it tells you how much of your body weight is fat versus lean muscle, bone and water.

This health analyzer offers two methods for calculating body fat:

US Navy Formula — Uses waist, neck and hip measurements (females only). More accurate and preferred by fitness professionals. Requires the optional measurements step.
BMI-based estimate (Jackson & Pollock) — Estimates body fat from BMI and age. Less precise but useful when measurements are unavailable.

Healthy Body Fat % Ranges for Indians

Category	Men	Women
Essential Fat	2–5%	10–13%
Athletic	6–13%	14–20%
Fitness	14–17%	21–24%
Average	18–24%	25–31%
High (Obese)	25%+	32%+

Protein & Macros

How Much Protein Do You Need Per Day?

Protein is the most important macro for every health goal — whether you want to lose fat, maintain weight or build muscle.

This health analyzer calculates your daily protein requirement based on your calorie target and goal. It also functions as a free macro calculator — splitting your total calories into protein, carbs and fat in grams, tailored to your specific goal. Whether you are a calorie calculator for women user tracking 1,400 kcal/day or a calorie calculator for men targeting 2,200 kcal/day, the macro split adjusts automatically. Enter your weight in kg — this calorie calculator kg input supports both metric and imperial units. The recommended protein intake ranges are:

Fat loss: 35% of calories from protein (~1.6–2.0 g/kg bodyweight)
Maintenance: 30% of calories from protein (~1.2–1.6 g/kg bodyweight)
Body recomposition: 40% of calories from protein (~1.8–2.2 g/kg bodyweight)
Muscle gain: 40% of calories from protein (~1.8–2.2 g/kg bodyweight)

High-protein Indian foods include: paneer (18g/100g), chicken breast (31g/100g), eggs (6g each), dal (9g/cup cooked), Greek yogurt (10g/100g) and whey protein (25g/scoop).

Frequently Asked Questions

Health Analyzer — Common Questions

What is a health analyzer?

A free online health analyzer is a tool that calculates your key health metrics — BMI, BMR, TDEE, body fat percentage, ideal weight, protein needs and daily calorie target — instantly from your age, height, weight and activity level, with no login required.

The DialFit health analyzer calculates your BMI (using Indian ICMR Asian cutoffs), BMR (Basal Metabolic Rate using Mifflin-St Jeor), TDEE (Total Daily Energy Expenditure), body fat percentage, lean mass, daily calorie target, macro split (protein, carbs, fat in grams), ideal weight range, fat loss or muscle gain timeline, and daily water intake — all in one free tool with no login required.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level — the total calories you burn per day. To lose weight, eat below your TDEE. To gain muscle, eat above it. To maintain weight, eat exactly at your TDEE.

To lose weight, eat in a calorie deficit below your TDEE. A gentle deficit of 150 kcal/day results in ~0.6 kg loss per month. A steady deficit of 300 kcal/day gives ~1.2 kg/month. An aggressive deficit of 500 kcal/day gives ~2 kg/month. Use this health analyzer to calculate your personal TDEE and recommended calorie target based on your data.

For fat loss, aim for 1.6–2.0 g of protein per kg of bodyweight (~35% of calories). For muscle gain, aim for 1.8–2.2 g/kg (~40% of calories). High protein intake preserves lean muscle during fat loss and supports muscle growth during a surplus. This health analyzer calculates your exact protein target in grams.

For Indians and South Asians, a healthy BMI is 18.5 to 22.9 as per ICMR guidelines. A BMI of 23 or above is overweight, and 27.5 or above is obese — lower thresholds than Western standards because South Asians carry higher metabolic risk (Type 2 diabetes, heart disease) at lower BMI values.

For Indian men, a healthy body fat percentage is 8–19%. For Indian women, it is 21–33%. South Asians tend to carry more visceral fat at lower body weights compared to other populations, making body fat percentage an important metric beyond BMI alone. This health analyzer measures it using the US Navy formula (with measurements) or a BMI-based estimate.

Sources: WHO SEARO Asian BMI Cutoffs · ICMR Dietary Guidelines for Indians · Mifflin-St Jeor BMR Formula (NIH)

Free · No login required Uses Indian ICMR cutoffs Last reviewed: May 2026 Mifflin-St Jeor · Navy Formula

Results are estimates. Consult a doctor before making health decisions.