Calorie Deficit Calculator
Ita shuwa kuti unowana nguva yakakwana yekuzorora kuti uwane muviri wakasununguka.
Zvinyorwa zvinogadziridzwa paunenge uchinyora.
Nezve iyi kalkulator
A calorie deficit calculator works out how many calories to eat below your maintenance level to lose weight at a chosen pace. It uses the widely-used approximation that a kilogram of body fat stores about 7,700 calories (3,500 per pound), so a 500-calorie daily deficit loses roughly half a kilogram (about a pound) a week. Add your current and goal weight to estimate how long it will take.
The daily deficit is the weekly weight-loss goal turned into calories per day: deficit = rate × calories-per-kg ÷ 7. Suppose your maintenance (TDEE) is 2,200 kcal and you want to lose 0.5 kg a week. That is 0.5 × 7,700 ÷ 7 = 550 calories a day, so your target intake is 2,200 − 550 = 1,650 kcal. Switch to imperial and the tool uses 3,500 calories per pound instead.
Get your maintenance number first from a TDEE calculator, then use this tool to choose a sustainable pace — commonly 0.25–1 kg (0.5–2 lb) per week. Fill in your current and goal weight and it also estimates the number of weeks to reach the goal at that rate. This is general guidance for healthy adults, not medical or dietary advice.
Zvimwe zvinobvunzwa zvakanyanya
Ndezvipi zvikonzero zvinokonzera kuti munhu arege kudya zvakakwana?
Kudya 500-750 calories pazuva (0.5-0.75 kg kana kuti 1-1.5 lb pavhiki) kunogona kubatsira zvikuru. Kudya 500-750 calories pazuva kunokonzera kuora kwemuviri uye kunogona kukonzera chirwere cheshuga. Kudya 500-750 calories pazuva kunokonzera kuora kwemuviri uye kunogona kubatsira zvikuru.
Nei 7,700 ma calories pa kilogram?
A kilogram of stored body fat holds roughly 7,700 calories (a pound about 3,500).Dividing yako yevhiki deficiency by seven gives the daily deficiency this calculator subtracts from your maintenance calories.
Iva sei hutano hwakanaka hwakanaka?
Hapana. Ruzivo urwu rwe3,500-calorie runogona kunge rwakaenzana. Kana uchida kuderedza muviri wako, zvinowedzera kushaya mafuta, kuchinja kwemvura mumuviri uye kuchinja kwemetabolism, saka kushaya muviri kunoka. Nzira yacho inofanira kuitwa senzvimbo yekutanga uye unofanira kuchinja.
How long will it take to lose 10 kg?
Nekupinda kwehuwandu hwako hwenguva dzose nehukuru hwaunoda, mazuva = (huwandu − hukuru) ÷ huwandu hwevhiki. Kurasikirwa ne10 kg pa0.5 kg pavhiki kunotora makore 20, kana kuti makore 4.6. Chirongwa ichi chinoratidza nguva yaunoda kusvika pa goal kana iwe ukawana huwandu hwemazuva 20.
Chii chandinofanira kudya kana ndichiwana chirwere cheshuga?
This tool gives the calorie number; a macro or protein calculator turns it into food. Keeping protein high — around 1.8–2.2 g/kg — during a deficit helps preserve muscle so most of the weight you lose is fat.
Ndinogona here kuderera muviri wangu pasina kushaya ma calories?
No. Weight kuderera zvinoda kuparadza simba kupfuura iwe kutevedza, saka deficiency ndechimwe nzira. Unogona kuita ichi nekudya zvishoma, kuchinja zvakawanda, kana zvese.
Chii chinoita kuti muviri wangu uite sei kuti uwane mapuroteni?
Kubvisa mari yakawanda kubva mukudya kwezuva nezuva kunokonzera kuti uwane makirogiramu mashoma. Zvimwe zvinokurudzira kuti utengese 1,200 kcal pazuva kune vakadzi uye 1,500 kcal pazuva kune varume; kana zvasvika pakurasikirwa neropa, sarudza kushaya muviri nenguva pfupi.
API — kushandisa iyi kalkulator kubva code
Nhare iyi calculator semahara JSON endpoint - hapana chikuru zvinodiwa. Kutumira nzvimbo mavara pasi separameter query kana JSON. Chii zvachose chaunoisa kunze chinoshandisa default iyo peji iri rakasviba nayo; parameter isiri yechokwadi inonzi 400, uye haisi zero. Tora yakazara API docs →
Endpoint
GET https://calculator.free/api/v1/calorie-deficit/curl
curl "https://calculator.free/api/v1/calorie-deficit/?maintenance=2200&units=metric&rate=0.5"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/calorie-deficit/?" + new URLSearchParams({
"maintenance": "2200",
"units": "metric",
"rate": "0.5"
}));
const data = await r.json();
console.log(data.results);Zviratidzo zvemubvunzo ndezvekufungidzira kwechinangwa chekudzidzisa chete, kwete zvemari, zvehutano kana zvemari.