Calorie (TDEE) Calculator
Kufungidzira zuva nezuva ma calories iwe burn uye kuti chii kudya kubvisa kana kuwana chiyero.
Zvinyorwa zvinogadziridzwa paunenge uchinyora.
Nezve iyi kalkulator
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.
Zvimwe zvinobvunzwa zvakanyanya
Chii chinonzi BMR vs TDEE?
BMR inoratidza huwandu hwema calories muviri wako unodya kana uchirara. TDEE inowedzera BMR nehuwandu hwema calories muviri wako unodya kana uchirara. BMR inoratidza huwandu hwema calories muviri wako unodya kana uchirara.
Maitiro ekuita kuti uwane muviri wakasununguka?
Kudya 500 calories pazuva kunokosha kuti uwane muviri wakasununguka. Kana uchida kuderedza muviri wako, edza kudya 500 calories pazuva. Kana uchida kuderedza muviri wako, edza kudya 500 calories pazuva.
Ndeipi mhando yebasa ndinofanira kusarudza?
Choose imwe kuti anowirirana a typical vhiki: 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’re unsure and adjust from your results.
Maitiro ekuita kuti uwane muviri wakasununguka uye wakasununguka?
A kuwanda kwemakirogiramu 250-500 pamusoro TDEE yako anotsigira zvakaomarara kuwanikwa kweanenge 0.25-0.5 kg pavhiki. A muduku kuwanda zvinorambidza mafuta kuwanikwa apo achiramba kusimudzira mishonga miviri kukura pamwe kuomarara kudzidzisa.
Chii formula inoshandisa?
Inoshandisa Mifflin-St Jeor equation ye BMR — yevarume 10×kg + 6.25×cm − 5×age + 5, uye yevakadzi imwechete ne −161 kwete +5. Iyi ndiyo yakanyanya kunyatsojeka BMR formula yevanhu vese.
Nei TDEE yangu iri chete kufungidzira?
Equation iri kuenderana nevanhu vanopfuura 100,000, uye muviri wako unopisa sei mafuta zvichienderana nemuviri wako, hutano hwako, kugara, tembiricha, uye kuti unofamba sei kunze kwebasa rawakagadzirira. Usashandisa mashoko aya senzira yekuongorora muviri wako.
API — kushandisa iyi kalkulator kubva code
Nhare iyi calculator semahara JSON endpoint - hapana chikuru zvinodiwa. Kutumira nzvimbo mavara pasi separameter query kana JSON. Chii zvachose chaunoisa kunze chinoshandisa default iyo peji iri rakasviba nayo; parameter isiri yechokwadi inonzi 400, uye haisi zero. Tora yakazara API docs →
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);Zviratidzo zvemubvunzo ndezvekufungidzira kwechinangwa chekudzidzisa chete, kwete zvemari, zvehutano kana zvemari.