🥗 Indian Diet Friendly ⚡ Accurate TDEE Formula 💧 Water & Macros Split

Protein & Calorie Calculator

Apne goal ke anusaar daily calories, protein, carbs aur water target calculate karein

Gender:

Male ♂ Female ♀

Umar (Age):

Saal

Lambai (Height):

Vajan (Weight):

Daily Activity Level (Kitna movement rehta hai):

Aapka Main Goal Kya Hai:

Fat Loss (Weight kam karna) Maintain (Same vajan rakhna) Muscle Gain (Body / Weight badhana)

⚡ Is Diet Calculator Ki Khasiyat

Mifflin-St Jeor Formula: Medical aur sports science me sabse accurate BMR & TDEE calculation method.
Goal Specific Macros: Fat loss me calorie deficit aur muscle gain me clean surplus automatically adjust hota hai.
Optimal Protein Calculation: Indian body structure aur lifestyle ke mutabiq 1.2g se 2.0g per kg bodyweight target.
Daily Hydration Target: Vajan aur workout intensity ke anusaar accurate paani ki zaroorat batata hai.

❓ Aksar Pooche Jaane Wale Sawaal

Kya bina gym ke bhi protein zaroori hai?

Haan, normal body maintenance aur baalo/skin ki health ke liye har vyakti ko apne vajan ke barabar (kam se kam 0.8g se 1g per kg) protein rozana chahiye hota hai.

Fat loss ke liye kitni calories kam karni chahiye?

Maintenance calories se 300 se 500 calories kam khana sabse safe aur sustainable fat loss mana jata hai.