Àwọn Ìṣàmúlò-ètò

Wá àwọn kálórí tí a lò ní ọjọ́ kan láti bá àwọn ààyè ìṣàfarawé ìwọ̀n-ìgbà tí a fẹ́.

Àwọn kalorii ìṣàfarawé ?

kcal

TDEE rẹ — awọn kalẹ̀dì tí o bá fi wẹ̀ ní ọjọ́ kan.

Àwọn Ìgúnrégé

Ìgbádúró ?

Ìgbà tí a fi fẹ́rà pọ̀ nínú àwọn ààyè-iṣẹ́ (kg tabi lb nínú àwọn ààtò).

Ìgbà ìṣàmúlò-ètò lọ́wọ́lọ́wọ́ ?

Àwọn ìṣàmúlò-ètò — nípa ìrànwọ́ àwọn ààyè-iṣẹ́, àwọn ìṣàmúlò-ètò ìgbà láti gbá o.

Ìgbà ìrànwọ́

Àwọn ààyè-iṣẹ́ —

Àwọn ìṣàmúlò-ètò —

Àkóónú —

Àwọn Àtòjọ-ẹ̀yàn àwọn ìṣàmúlò-ètò

Ńlà àwọn àwọn ààtò àtòjọ-ẹ̀yàn yìí?

Àkóónú ìṣàmúlò-ètò yìí

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.

Àwọn Àtòjọ-ẹ̀yàn

Ìgbà wo nínú àwọn kalorí tí a fí pamọ́?

A isoro ti 500-750 calories ni ọjọ kan (0.5-0.75 kg tabi nipa 1-1.5 lb ni ọsẹ kan) ni a common, ti o le gba. O dara-agressive isoro ti isoro ti ibajẹ muscle ati ki o nira lati tọju, ki o si diẹ ninu awọn itọnisọna tọju ibajẹ si nipa 1% ti iwuwo ara ni ọsẹ kan.

Kini idi ti 7,700 calorie kan fun kilo kan?

Kilógiramu kan tí a fi pamọ́ sínú ẹ̀yin ọpọlọ ní àwọn kálórí 7,700 (paun kan ní àwọn kálórí 3,500). Tí a bá ṣìrọ̀ àwọn àwọn ààtò rẹ̀ ní àwọn ààtò mẹ́tà, a tì fi àwọn ààtò ọjọ́ kaǹ tí a tí kọ́lútà yìí pamọ́ sínú àwọn kálórí ìdáràn rẹ̀.

Njẹ ibajẹ iwuwo ni deede ni ọna yii?

Kò. Àwọn ìṣẹ̀dà 3,500-calorie ní ìṣàfarawé. Bó tí o bá yọ́kùkù kurò nínú ìgbà tí o bá fi ìgbà pọ̀ jú lọ, àwọn caloriè ìdáràn rẹ̀ tí o bá fi pọ̀kùkù lọ́wọ́lọ́wọ́, àwọn ìdáràn rẹ̀ tí o bá fi pọ̀kùkù lọ́wọ́lọ́wọ́ lọ́wọ́lọ́wọ́.

Igba wo ni o lè gba lati yọ 10 kg kuro?

With your current and goal weight entered, weeks = (current − goal) ÷ weekly rate. Losing 10 kg at 0.5 kg per week takes about 20 weeks, or roughly 4.6 months. The tool shows this time-to-goal whenever both weights are filled in.

Kini mo yẹ ki n jẹ nigba ti mo ba ni ibajẹ?

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.

Ṣe mo le yọ ọ̀rọ̀kùrù kuró nípa tí kò bá jẹ́ pé mò ní ìbàlẹ́?

Kò. Ìgbà tí a bá fi pọ̀ jú nípa ìgbà tí a bá fi pọ̀ jú àwọn eró inú rẹ̀ lọ, bẹ́ẹ̀ nípa àwọn àwọn ààyè tí a bá fi pọ̀ jú lọ nípa àwọn ààyè inú rẹ̀. O lè fi pọ̀ jú àwọn ààyè inú rẹ̀ lọ́wọ́lọ́wọ́, láti fi pọ̀ jú àwọn ààyè inú rẹ̀ lọ́wọ́lọ́wọ́, tàbí gbogbo àwọn ààyè náà lọ́wọ́lọ́wọ́.

Ń lè fi àwọn kalorì mì kù jú?

Yes. Subtracting a large deficit from a low maintenance can leave very few calories. Most guidance keeps intake above roughly 1,200 kcal for women and 1,500 for men; if your target drops below that, pick a slower rate of loss.

API — ló àwọn ìṣàmúlò-ètò yìí láti inú ìṣàmúlò-ètò

Fi àwọn ìṣàmúlò-ètò yìí kọ̀ǹpútà yìí láti jẹ́ ààyè-iṣẹ́ JSON tí a tí fi pamọ́ - kò ní bọ́tìnì kan tí a fẹ́. Fi àwọn fálù ààyè-iṣẹ́ sílẹ̀ sí bí àwọn àwọn ìṣàmúlò-ètò àti JSON. Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. Ka àwọn àkọlé API kíkún →

Àwọn Ààyè Ìjánu-ìṣàmúlò-ètò

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.

Àkóónú ìṣàmúlò-ètò yìí

Àwọn Àtòjọ-ẹ̀yàn