Kalori (TDEE) Calculator
Estime kantite kalori chak jou ou boule ak konbyen pou manje pou pèdi oswa pran pwa.
Rezilta yo mete ajou pandan w ap ekri.
Atik sa a
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.
Kesyon ki poze souvan
Ki sa ki BMR vs TDEE?
BMR se kantite kalori kò w boule lè l ap repoze. TDEE multiplie BMR pa yon faktè aktivite pou li gen ladan l mouvman ak egzèsis. Se kantite kalori ou manje pou kenbe pwa ou.
Ki kantite kalori pou pèdi pwa?
Yon defisi de 500 kalori chak jou se yon objektif komen pou pèdi apeprè mwatye yon kilogram (sou yon liv) chak semèn. Pa ale anba sa ki an sekirite pou ou.
Ki nivo aktivite mwen dwe chwazi?
Chwazi youn ki matche ak yon semèn tipik: sedentarye pou yon travay depo ak ti egzèsis, modere pou 3-5 egzèsis chak semèn, trè aktif pou yon travay fizik oswa chak jou antrenè difisil. Moun souvan souestime, se konsa chwazi opsyon ki pi ba a si ou pa konnen epi ajiste soti nan rezilta ou.
Ki kantite kalori pou pran pwa oswa bati misk?
Yon souflèt de sou 250-500 kalori pi wo a TDEE ou sipòte rèd ki estab de sou 0.25-0.5 kg yon semèn. Yon souflèt pi piti limite rèd gras pandan l ap toujou alimentaire kwasans misk ansanm ak antrenman rezistans.
Ki fòmil sa a itilize?
Li itilize ekwivalans Mifflin-St Jeor pou BMR — pou gason 10×kg + 6.25×cm − 5×age + 5, ak pou fanm menm bagay la ak −161 an plas +5.
Poukisa TDEE mwen se sèlman yon estimasyon?
Ekwasyon an baze sou mwayèn popilasyon an, epi burn ou reyèl depann de mas misk, jeni, dòmi, tanperati ak ki jan anpil ou deplase deyò egzèsis planifye.Itilize nimewo a kòm yon bazline ak fine-tune li kont ou trending pwa reyèl.
API — itilize sa a calculateur soti nan kòd
Apèl sa a calculateur kòm yon gratis JSON pwent-de-fini - pa gen okenn kle ki nesesè. Envoye valè jaden anba a kòm paramèt kesyonè oswa JSON. Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. Li dokiman API a an antye →
Endpoint
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);Rezilta yo se estimasyon pou kòmandman jeneral sèlman, pa finansye, medikal oswa konsèy taks.