Bereken
Skatting van die daaglikse kilojoules wat jy verbrand en hoeveel jy kan eet om gewig te verloor of te aansit.
Resultate werk op soos jy tik.
Aangaande hierdie sakrekenaar
Your Total Daily Energy Expenditure (TDEE) is roughly how many calories you burn in a day, and it is the number you eat around to keep your weight steady. This calculator first finds your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation — the calories you would burn at complete rest — then multiplies it by an activity factor from 1.2 (sedentary) up to 1.9 (very active) to include movement and exercise.
For example, a 30-year-old man who is 175 cm and 70 kg has a BMR of about 1,649 calories. At a moderate activity level (factor 1.55) his TDEE is roughly 2,556 calories a day. To lose about half a kilogram a week he would aim for a 500-calorie deficit, around 2,056 a day; to gain at the same rate he would add 500, around 3,056.
Use TDEE to set a calorie target for cutting, maintaining or bulking, and to sanity-check a diet plan. Because it is based on estimates and your real activity varies day to day, treat it as a starting point and adjust after a couple of weeks based on how your weight actually moves.
Dikwels gevra vrae
Wat is BMR vs TDEE?
BMR is die kilojoules wat jou liggaam teen algehele rus verbrand.'n Werksfaktor om beweging en oefening te insluit, is dat jy eet om gewig te handhaaf.
Hoeveel kilojoules is daar om gewig te verloor?
' n Gebrek aan ongeveer 500 kilojoules per dag is'n algemene teiken om ongeveer'n halwe kilogram per week te verloor.
Watter aktiwiteitvlak moet ek kies?
Pick the one that matches a typical week: sedentary for a desk job with little exercise, moderate for 3–5 workouts a week, very active for a physical job or daily hard training. People often overestimate, so choose the lower option if you are unsure and adjust from your results.
Hoeveel kilojoules is daar om gewig te aansit of spier te bou?
A surplus of about 250–500 calories above your TDEE supports steady gain of roughly 0.25–0.5 kg a week. A smaller surplus limits fat gain while still fuelling muscle growth alongside resistance training.
Watter formule gebruik dit?
It uses the Mifflin-St Jeor equation for BMR — for men 10×kg + 6.25×cm − 5×age + 5, and for women the same with −161 instead of +5. It is the most accurate simple BMR formula for the general population.
Waarom is my TDEE net'n skatting?
Die vergelyking is gebaseer op die gemiddelde bevolkingsbevolking, en jou werklike brand hang af van spiermassa, genetika, slaap, temperatuur en hoeveel jy buite beplande oefening beweeg. Gebruik die getal as 'n basislyn en fyn-tuneer dit teen jou werklike gewigsneiging.
API ← gebruik hierdie sakrekenaar van kode
Bel hierdie sakrekenaar as 'n vry JSON-punt takies wat nodig is. Stuur die veldwaardes hieronder as navraag parameters of JSON. Enigiets wat jy weglaat gebruik dieselfde verstek hierdie bladsy is vooraf gevul met; 'n onbekende parameter is 'n 400, nooit' n stil nul. Lees die volle API docs →
Einde punt:
GET https://calculator.free/api/v1/tdee/curl
curl "https://calculator.free/api/v1/tdee/?sex=male&age=30&units=metric&height=175&weight=70&activity=1.55"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/tdee/?" + new URLSearchParams({
"sex": "male",
"age": "30",
"units": "metric",
"height": "175",
"weight": "70",
"activity": "1.55"
}));
const data = await r.json();
console.log(data.results);Die resultate is skattings van algemene leiding, nie net finansiële, mediese of belastingvoorligting nie.