Daily Calorie, TDEE & Water Intake Calculator

Formula & Calculation Methodology

BMR (Mifflin-St Jeor) = 10W + 6.25H - 5A (+5 Male / -161 Female); TDEE = BMR × Activity Multiplier; Water = 35 ml per kg body weight.

Step-by-Step Worked Example

Male | Age: 26 | Weight: 70 kg | Height: 172 cm | Light Activity

1. BMR = 10(70) + 6.25(172) - 5(26) + 5 = 700 + 1,075 - 130 + 5 = 1,650 kcal
2. TDEE (Light Activity × 1.375) = 2,269 kcal / day
3. Weight Loss Target (-400 kcal) = 1,869 kcal / day
4. Daily Water Intake = 70 kg × 35 ml = 2.45 Litres (~10 glasses)

Hydration Guidelines for the Indian Climate

In warm South Asian climates, staying hydrated requires consuming 35 ml of water per kilogram of body weight to support renal function, metabolic rate, and cognitive alertness.

Frequently Asked Questions