I-Calculator ye-Calorie Deficiency
Fumana iikhalori ezifunekayo ngosuku ukuze ufezekise injongo yokunciphisa ubunzima beveki nganye.
Iinketho ze projekti
Malunga nale Calculator
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.
Imibuzo ebuza rhoqo
Ingaba ukungabikho kwee-calories kukhuselekile?
Ukungabikho kwe-500-750 ye-calorie ngosuku (0.5-0.75 kg okanye malunga ne-1-1.5 lb ngeveki) kubhekiswe kulo ngokuqhelekileyo, kukhuselekile. Ukungabikho okubi kakhulu kubangela ukuba uphulukane namathambo kwaye kunzima ukuwugcina, ngoko ke imiyalelo igcina ukulahlekelwa kwesisindo simalunga ne-1% yobunzima bomzimba ngeveki.
Kutheni i-7,700 ye-calorie kwikilo?
Ikililitha enye yotywala olugcinwe emzimbeni liquka malunga ne-7,700 yekalori (i-pound enye imalunga ne-3,500). Ukwahlula umngcipheko wakho weveki ngeshumi elinesixhenxe ufumana umngcipheko wosuku ngalunye onokuthi uthathelwe phantsi yi-calculator.
Ingaba ukulahlekelwa kwesisindo sihamba ngokuthe ngqo?
Akunjalo. Umthetho we-3,500-calorie ubhekisa kwinto ethe yadlula. Xa ulahlekelwa ngumlinganiselo, i-calorie yokugcina iphantsi, amanzi atshintshwa kwaye ukutya kuguqulwa, ngoko ke ukulahleka okunyanzelekileyo kukhawuleza ixesha elide. Nciphisa ubalo njengendawo yokuqalisa uze ulungelelanise.
Kuthatha ixesha elingakanani ukulahlekelwa yi-10 kg?
Ngesisindo sakho sangoku kunye nesicwangciso esimiselweyo, iiveki = (ixesha elikhoyo - injongo) ÷ ixabiso leveki. Ukulahleka kwe-10 kg nge-0.5 kg ngeveki kuthatha malunga neeveki ezili-20, okanye malunga neinyanga ezili-4.6. Isixhobo sibonisa le xesha-lokulinganisa xa zombini iintonga zigqityiwe.
Ndidla ntoni xa ndingenazo izondlo?
Le sixhobo sinika inani le-calorie; i-macro okanye i-protein calculator iguqula le nto ibe yinyama. Ukugcina i-protein iphezulu - malunga ne-1.8-2.2 g/kg - xa unesifo sokungabikho kwesisindo kunceda ukugcina imisipha ukuze uninzi lwesisindo esilahlekileyo sibe ngumaleko.
Ndingalahlekelwa ngubunzima bomzimba ngaphandle kokunciphisa inani le-calorie?
Ayinguye. Ukulahlekelwa yisisindo kuthetha ukuba kufuneka utshise amandla angaphezulu kunaleyo uthathayo, ngoko ke ingxaki yokungabikho kwesisindo sisixhobo esipheleleyo. Ungayenza ngokudla ngaphantsi, uhambe ngaphezu okanye zombini.
Ingaba injongo yam yokuthambisa iphantsi kakhulu?
Ewe. Ukususa ilahleko enkulu kwinkqubo yokugcina ephantsi kunokugcina i-calories ezincinci kakhulu. Iingcebiso ezininzi zithi ukutya kufuneka kungaphezulu kwe-1,200 kcal kumabhinqa nakwi-1,500 kcal kumabhinqa; ukuba injongo yakho iphantsi kwayo, khetha ukunciphisa ubunzima.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
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);Results are estimates for general guidance only, not financial, medical or tax advice.