Calorie Deficit xisaabinta
Ka hel kaloriyada maalin kasta si ay u garaacaan ujeedo toddobaadle ah oo miisaanka-dhimista.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
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.
Su'aalaha badanaa la isweydiiyo
Sidee weyn oo khasaaro kaloriin ah waa ammaan?
A dakhliga ka yar 500-750 kaloriya maalin kasta (0.5-0.75 kg ama ku saabsan 1-1.5 lb usbuuca) waa mid caadi ah, la sii wado, la doonayo. aad u xoog badan dakhliga ka yar khatarta dhaawaca muruqyada iyo waa adag tahay in la ilaaliyo, sidaa darteed, qaar ka mid ah tilmaamaha ugu badan ee ka dhigi khasaaraha in ku saabsan 1% miisaanka jirka usbuuca.
Maxaa 7,700 kaloriin kiloga?
Kilo oo ah dufanka jirka kaydinta ku haystaa in ka badan 7,700 kaloriya (pound ku saabsan 3,500). kala qaybinta aad kharashaadka usbuuca by toddoba ka bixiyaan kharashaadka maalin kasta xisaabinta this ka soo baxa kaloriyada aad dayactirka.
Waa miisaanka luminta dhab ahaantan line?
No. The 3,500-kalori sharcigu waa in la qiyaaso. Sida aad miisaanka ku lumin kaloriyada dayactirka aad hoos, biyaha isbedel iyo metabolismka u dhaqmo, sidaas daraaddeed khasaaraha dhabta ah caadi ahaan waa in ay yaraato waqti.
Sidee ayey u qaadan doontaa in ay lumiyaan 10 kg?
La jirkaaga hadda iyo miisaanka ujeeddada galay, toddobaadyada = (haatan − ujeedo) ÷ qiimaha todobaadle ah. Dhibaatooyinka 10 kg at 0.5 kg toddobaad kasta qaadataa 20 toddobaad, ama ku dhowaad 4.6 bilood. Qalabka muujinaya waqtiga-to-goal marka labada miisaanka la buuxiyo.
Maxaa aan u cuni karaa inta aan ku jiro khasaaro?
Qalabkan wuxuu siiyaa tirada kaloriga; a macro ama tirakoobka protein u beddelaa cuntada. Ilaalinta protein sare — in ka badan 1.8-2.2 g / kg — inta lagu jiro khasaarihii ka caawisaa ilaalinta muruqyada sidaa darteed inta badan miisaanka aad ku lumiso waa dufanka.
Ma awoodaa in aan miisaanka ka lumin iyada oo aan khasaaro kaloriin?
No. Miisaanka luminta u baahan tahay in la shiido tamarta ka badan inta aad qaadato, sidaas darteed kharashaadka waa habka oo dhan. Waxaad abuuri kartaa iyada oo cunto yar, dhaqdhaqaaqa badan, ama labadaba.
Ma awoodaa in aan kaloriga u baahan yahay aad u hooseeya?
Haa. Ka qaadista a deficiency weyn ka dib dayactirka hooseeya ka dhigi kartaa kaloriin yar. Hanuunka badan oo ka sii badan ka sii sarreeya ku jira ku dhawaad 1,200 kcal haweenka iyo 1,500 ragga; haddii aad u ujeedo hoos u dhac ah, dooro heerka ka hooseeya ee khasaaraha.
API — isticmaal xisaabinta ka code
Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Wax kasta oo aad ka maqan tahay isticmaalaa default la mid ah ee boggani waa hore loo buuxiyey la; parameter aan la aqoon waa 400, marnaba ma aha zero maqan. Akhri dhammaan API xuquuqda →
Xarafka
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);Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.