Kalkulator (TEE)
Perkiraan kalori harian yang Anda bakar dan berapa banyak makanan yang harus dikurangi atau bertambah berat badan.
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Tentang kalkulator ini
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.
Sering kali mengajukan pertanyaan
Apa BMR vs TDEE?
BMR is the calories your body burns at complete rest. TDEE multiplies BMR by an activity factor to include movement and exercise — it is the number you eat around to maintain weight.
Berapa kalori yang turun berat badan?
Defisit sekitar 500 kalori per hari adalah target umum untuk kehilangan kira - kira setengah kilogram (sekitar satu kilogram per minggu).
Tingkat aktivitas mana yang harus kupilih?
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.
Berapa kalori untuk menambah berat badan atau membuat otot?
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.
Apa rumus ini menggunakan?
Ini menggunakan persamaan Mifflin-St Jeor untuk BMR untuk pria 10×kg + 6.25×cm ×age + 5, dan bagi wanita sama dengan ®161 daripada +5.
Mengapa TDEE saya hanya perkiraan?
Persamaan ini didasarkan pada rata-rata populasi, dan luka bakar sebenarnya anda tergantung pada massa otot, genetik, tidur, suhu dan berapa banyak anda bergerak di luar latihan yang direncanakan. gunakan angka sebagai dasar dan halus-tune itu terhadap kecenderungan berat badan anda.
API — use this calculator from code
Sebut kalkulator ini sebagai titik akhir JSON Gratis tidak diperlukan kunci. Kirim nilai ruas di bawah sebagai parameter query atau JSON. Apa pun yang Anda abaikan menggunakan baku yang sama halaman ini sudah diisi dengan; sebuah parameter tidak diketahui adalah 400, tidak pernah nol diam. Baca dokumen API penuh →
Titik Akhir
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);Hasil diperkirakan hanya untuk bimbingan umum, bukan keuangan, medis atau pajak.