I-Calculator ye-Calorie Deficiency
Thola ama-calories ansuku zonke ukuze ufinyelele isibalo esihlobene sokunciphisa ubunzima ngalesiviki.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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 ebuzwa kaningi
Ingabe i-calorie deficit encane iphephile?
A iphutha 500-750 ama-calories ngosuku (0.5-0.75 kg noma mayelana 1-1.5 lb ngeviki) kuyinto ejwayelekile, eqhubekayo inhloso. Iphutha kakhulu aggressive ingozi ukulahleka amathambo futhi kunzima ukulondoloza, ngakho ngaphezu kokuningi uqondiso igcina ukulahleka mayelana 1% wesisindo somzimba ngeviki.
Kungani ama-calories angama-7,700 ngekililo?
Ikhilogremu eyodwa yokudla okugcinwe iqukethe cishe ama-7,700 ama-calories (i-pound eyodwa iqukethe ama-3,500). Ukuhlukanisa iphutha lakho leviki ngalesi sithupha kunikeza iphutha lemihla ngemihla le-calculator esusa ama-calories akho wokulondoloza.
Ingabe ukulahlekelwa isisindo kulokhu okuqondile?
Akunalutho. Imithetho engu-3,500-calorie ilula kakhulu. Uma ulahlekelwa isisindo, i-calorie yakho yokulondoloza iphansi, amanzi ashintsha futhi i-metabolism ishintsha, ngakho-ke ukulahleka okungokoqobo kuvame ukukhawulelwa isikhathi. Qaphela ukuthi ukulinganiselwa kuyindawo yokuqala futhi ulungele.
Ngabe kuzothatha isikhathi esingakanani ukulahlekelwa amakhilogremu angama-10?
Uma ufaka ubunzima obukhona kanye nenjongo yakho, amaviki = (amanje − inhloso) ÷ isilinganiso seviki. Ukulahleka kwe-10 kg ku-0.5 kg ngeviki kuthatha amaviki angama-20, noma cishe amasonto angama-4.6. Ithuluzi libonisa isikhathi sokuthola inhloso uma ubunzima obukhona obugcwele.
Yini okufanele ngiyidle uma nginenkinga yokudla?
Lezi zinto zinikeza inani calorie; a macro noma i-protein calculator ishintsha into ukudla. Ukugcina i-protein ephezulu - eduze 1.8-2.2 g / kg - ngesikhathi iphutha isiza ukugcina amathambo ngakho ingxenye enkulu yesisindo ulahlekelwa yi-fat.
Ingabe ngingakwazi ukulahlekelwa isisindo ngaphandle kokungasebenzi kahle kwe-calorie?
Akunalutho. Ukulahlekelwa isisindo kuthatha ukudlidliza amandla amaningi kunalokho okuthatha, ngakho-ke i-deficit iyindlela yonke. Ungayenza ngokudla ngaphantsi, ukuzulazula ngaphezu, noma zombili.
Ingabe i-calorie yami iphansi kakhulu?
Yebo. Ukususa iphutha elikhulu kusuka ekunakekelweni okuphansi kungashiya ama-calories ambalwa kakhulu. Ukhombisi olukhulu lugcina ukukhishwa ngaphezu kuka-1,200 kcal kubantu besifazane no-1,500 kubantu besifazane; uma inhloso yakho iphansi, khetha inani elihamba kancane lokulahleka.
API — sebenzisa le calculator kusuka kukhodi
Nquma le calculator njenge JSON evulekile yendawo yokuqeda - akukho isithonjana esidingekayo. Thumela amaxabiso endawo ngezansi njengezilungiselelo zombuzo noma i-JSON. Noma yini ongayishiya isebenzisa iphutha elifanayo elifakwe ngaphambili lekhasi; ipharamitha engaziwa yi-400, ayikho i-zero emnyama. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.