Calorie (TDEE) Calculator
Kuyerekeza tsiku lililonse ma calories inu kuwononga ndi mmene ambiri kudya kuchotsa kapena kulandira thupi.
Zithunzizi zimasintha monga momwe mumalemba.
Zachidule
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.
Mafunso ofunsidwa nthawi zambiri
Kodi ndi chiyani BMR vs TDEE?
BMR ndi ma calories omwe thupi lanu limawononga pakumva bwino. TDEE imakulitsa BMR ndi ntchito yochita kuti iphatikizire kuyendetsa ndi kuphunzitsa - ndi idadi yomwe mumadya kuti mupange thupi.
Kodi kuli bwanji ma calories kuti muchepetse thupi?
Kulephera kwa pafupifupi 500 ma calories tsiku ndi tsiku ndi chinthu chofala kwambiri pofuna kuwononga pafupifupi theka la kilogalamu (kapena paundi imodzi) pa sabata. Musapite pansi pa zomwe ndi zotetezeka kwa inu.
Kodi ndiyenera kusankha mtundu uti wa ntchito?
Sankhani imodzi yomwe imagwirizana ndi sabata yachikhalidwe: sedentary kwa ntchito ya desiki ndi kugwiritsira ntchito pang'ono, mokwanira kwa 3-5 maphunziro a sabata, kwambiri ogwira ntchito kwa ntchito ya thupi kapena tsiku lovuta kuphunzitsa. Anthu nthawi zambiri amawerengera, choncho sankhani njira yotsika ngati simukudziwa bwinobwino ndi kusintha kuchokera pa zotsatira zanu.
Kodi pali ma calories angati kuti awonjezere thupi kapena kukhazikitsa minofu?
Kuwonjezera kwa ma calories pafupifupi 250-500 pamwamba pa TDEE yanu kumathandizira kuwonjezeka kosalekeza kwa pafupifupi 0.25-0.5 kg pa sabata. M'malo mwake, kuwonjezera kocheperako kumaletsa kuwonjezeka kwa mafuta pomwe kulibe kuwonjezeka kwa minofu mothandizidwa ndi kuphunzitsa kukana.
Kodi formula amagwiritsa ntchito izi?
Imagwiritsidwa ntchito ndi Mifflin-St Jeor equation kwa BMR - kwa amuna 10 × kg + 6.25 × cm − 5 × zaka + 5, ndi kwa akazi monga ndi −161 osati +5.
N’chifukwa chiyani TDEE yanga ndi yosawerengeka?
Mlingowu umadalira kuchuluka kwa anthu, ndipo kuwonongeka kwanu kwa kunenepa kumadalira maselo a minofu, zakudya, kugona, kutentha ndi momwe mumayenda kunja kwa masewera olimbitsa thupi omwe akonzedwa.Gwiritsani ntchito mndawu ngati mfundo yoyamba ndikusintha molingana ndi kuchuluka kwa thupi lanu.
API — kugwiritsa ntchito izi calculator kuchokera code
Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Chomweko chilichonse chimene mumasiya chimagwiritsa ntchito mfundo yoyamba yomweyi yomwe tsambali limagwiritsa ntchito; mfundo yosadziwika ndi 400, siyiyenera kukhala zero yosadziwika. Onani zonse API docs →
Chithunzi
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);Zimenezi ndi zowerengera zokhudzana ndi malangizo amtundu uliwonse, si zokhudzana ndi ndalama, zamoyo kapena zokhudzana ndi ndalama.