Last updated on June 4th, 2025 at 11:46 pm
How Many Calories Do You Need Daily? (Based on TDEE)
If you’re wondering how many calories you should eat every day to lose fat, gain muscle, or maintain your weight the answer lies in your TDEE.
As someone who practices yoga daily and helps others align their lifestyle with health goals, I’ve seen firsthand how understanding your TDEE can completely change results, especially for people doing yoga or home workouts.
TDEE (Total Daily Energy Expenditure) is the most accurate way to calculate your personalized daily calorie needs. It considers your age, weight, height, gender, and activity level to give you a science-backed number.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including:
- Basic functions (breathing, heartbeat, etc.)
- Physical movement (walking, typing, chores)
- Exercise or workout sessions
This number is different for everyone and depends on your age, weight, height, gender, and activity level. Most TDEE calculators use proven formulas like Mifflin-St Jeor, which is trusted by health professionals.
How to Calculate Your Calorie Needs
The best way to calculate your daily calorie requirement is using your TDEE. We’ve made it easy for you with a free online tool.
Use our free TDEE Calculator to estimate your daily calorie needs: https://healthinyoga.in/tdee-calculator/
Once you have your TDEE, here’s how to adjust it based on your fitness goal:
To Lose Weight
- Eat 15–20% fewer calories than your TDEE
- Example: If TDEE is 2000 kcal → aim for ~1600–1700 kcal/day
- Focus on: High protein, low sugar, moderate carbs
To Gain Weight (Muscle)
- Eat 10–15% more than your TDEE
- Example: TDEE 2200 kcal → eat ~2500 kcal/day
- Focus on: Strength training + protein-rich diet
To Maintain Weight
- Eat calories equal to your TDEE
- Keep a balanced macro intake (carbs, proteins, fats)
Calculate Your Daily Calories
Use our free TDEE calculator. It’s quick, accurate, and based on your real data (not averages).
Why Most People Get It Wrong
Many people blindly follow 1200 or 1500 calorie diets without knowing their actual needs. Undereating can slow down your metabolism. Overeating causes fat gain even if you “eat clean.”
Adjust Calories Based on Your Goal
| Goal | Calories to Eat | Focus |
|---|---|---|
| Lose Fat | 15–20% less than TDEE | High protein, low sugar, fewer carbs |
| Gain Muscle | 10–15% more than TDEE | Protein-rich diet + strength training |
| Maintain Weight | Eat at your TDEE | Balanced diet with stable activity level |
Example:
If your TDEE is 2200 kcal:
- To lose fat: eat ~1800–1900 kcal/day
- To gain muscle: eat ~2500 kcal/day
- To maintain: eat ~2200 kcal/day
Does Yoga Count in TDEE?
Yes. Yoga absolutely burns calories and counts toward your daily expenditure.
Choose your activity level honestly:
- Light yoga (hatha, restorative) → Lightly Active
- Power yoga / vinyasa → Moderately Active
- Yoga + cardio or gym → Very Active
Knowing Your Real TDEE Gives You the Power To:
- Eat with confidence
- Track your goals accurately
- Plan workouts + recovery better
Who Should Use a TDEE Calculator?
- Beginners starting a fitness journey
- People trying to break a weight loss plateau
- Anyone confused about how much to eat
- Yogis or athletes wanting better performance
- People following yoga for weight loss, recovery, or strength
FAQs – Daily Calorie Needs
1. Is there a fixed number of calories I should eat every day?
No. Your calorie needs change with your activity, weight, age, and goal. TDEE helps personalize it.
2. How often should I calculate TDEE?
Every 2–3 months, or when your weight or activity level changes.
3. Does yoga burn enough calories to count in TDEE?
Yes. Even 30–60 minutes of yoga can burn 150–300+ calories depending on intensity.
4. Can I use TDEE if I don’t go to the gym?
Absolutely. TDEE applies to everyone, just choose your activity level honestly.
5. How often should I calculate my TDEE?
Every 2–3 months, or when your weight, workout intensity, or routine changes.
Final Thoughts
Your body is unique, so are your calorie needs. Instead of guessing, use your TDEE to eat smart and fuel your fitness goals.
Whether you’re doing yoga, walking, or strength training, start by knowing how many calories you burn each day.
Disclaimer: This article is for informational purposes only. Always consult a licensed healthcare provider before making significant changes to your diet or physical activity.
Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.
