Kalori (TDEE) Calculator
Nwere ike ịtụle calorie ndị ị na-ebu n'ụbọchị nakwa ole ka ị ga-eri iji wepụ ma ọ bụ nweta ibu.
Nhọrọ ndị ahụ ga-akpụzi mgbe ị na-etipụta.
N'ihe banyere calculator 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.
Ajụjụ ndị a na-ajụkarị
Gịnị bụ BMR vs TDEE?
BMR bụ calorie ndị ahụ gị na-ebu n'oge nkwụsị zuru ezu. TDEE na-ebuli BMR site na ihenhọrọ n'ime ihenhọrọ iji tinye n'ime nrụgide na mmegharị - ọ bụ ọnụọgụgụ ị na-eri n'ime iji chekwaa ibu.
Olee calorie ndị ị na-ewepụ?
A deficit nke banyere 500 calories n'ụbọchị bụ a common target maka ịnwụ n'ụbọchị nke kilogram (ihe banyere otu pound) n'ụbọchị. Enweghị ịga n'okpuru ihe bụ nchebe maka gị.
Olee elu ọrụ m ga-ahọrọ?
Họrọ nke a na-ahazi izu: sedentary maka ọrụ desktọọpụ na-arụ ọrụ obere, moderate maka 3-5 ọrụ izu, na-arụ ọrụ maka ọrụ ahụike ma ọ bụ ọrụ ụbọchị. Ndị mmadụ na-emekarị n'ime n'ime, ya mere họrọ nhọrọ dị ala ma ọ bụrụ na ị na-echeghị n'ihe na-emegharị site na nsonaazụ gị.
Olee calorie ndị ịchọrọ iji nweta ibu ma ọ bụ mepụta muscle?
A n'elu nke banyere 250-500 calorie n'elu gị TDEE na-akwado na-adịgide adịgide uru nke ihe dị ka 0.25-0.5 kg kwa izu. A obere n'elu na-egbochi fat uru mgbe ọ na-na-fuel muscle mmepe na-aga n'ihu na-eguzogide ọgwụ nkuzi.
Kedu ihe n'ime ihe ndị a na-eji?
Ọ na-eji Mifflin-St Jeor equation maka BMR - maka ndị nwoke 10 × kg + 6.25 × cm - 5 × afọ + 5, na maka ụmụ nwanyị dị ka -161 n'ihi na +5. Ọ bụ ihe kachasị dị mfe BMR formula maka ndị mmadụ.
Gịnị mere TDEE m ji bụrụ ihe a na-atụ anya?
The equation is based on population averages, and your real burn depends on muscle mass, genetics, sleep, temperature and how much you move outside planned exercise. Use the number as a baseline and fine-tune it against your actual weight trend.
API — jiri kaadị a site na kóòdù
Kpọọ kalkulata a dịka ebe ngwụcha JSON n'efu - enweghị kii achọrọ. Ziga valiu ebe ahụ n'okpuru dịka paramita ajụjụ mọọbụ JSON. Ihe ọbụla ị na-ewepụ na-eji dìfọ́ọ̀ltụ̀ nke a na-edebe ihuakwụkwọ a na ya; parameter a na-amaghị bụ 400, ọ dịghị sẽọ̀rọ̀. Gụọ ngwe ndị ahụ niile →
Ebemkpofuozi
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);Ihe a na-ahụta bụ n'ihi nlekọta n'ozuzu ya, ọ bụghị nlekọta ego, ọgwụ ma ọ bụ nlekọta ego.