Calorie (TDEE) Kalkaaliyeyaasha
Qiimayn kaloriyada maalin kasta aad ku shubto iyo inta aad u cunto si aad u lumiso ama miisaanka u hesho.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
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.
Su'aalaha badanaa la isweydiiyo
Waa maxay BMR vs TDEE?
BMR waa kaloriyada jirkaaga ku gubay in ay nasto oo dhan. TDEE multiplies BMR by a faa'iido ah in ay ku jiraan dhaqdhaqaaqa iyo jimicsi - waa tirada aad cunto in ay ku dhow si ay u ilaaliyaan miisaanka.
Tirada Calories in miisaanka ku lumin?
A dakhliga ka yar 500 kaloriya maalintii waa mid ka mid ah ujeedka guud ee loo dhimo in ka badan badh kilo (ku saabsan hal pound) usbuucii. Ha u dhaqaaqin hoos waxa ammaan ah oo aad.
Waa maxay heerka hawlgalka aan dooran lahaa?
Dooro mid ka mid ah in la mid ah toddobaad caadi ah: fadhiistay shaqada xafiiska la jimicsi yar, dhexdhexaad ah 3-5 tababarka toddobaad kasta, aad u firfircoon shaqada jirka ama tababarka adag maalin kasta. Dadka badanaa overestimate, sidaas darteed dooro ikhtiyaarka hoose haddii aad ka shakisan tahay oo ka hagaajiyaan natiijooyinkaaga.
Sidee badan oo kaloriin ah si ay u miisaanka ama dhismaha muruqyada?
A dheeraad ah oo ku saabsan 250-500 kaloriin kor ku TDEE aad taageertaa helista joogtada ah ee ku dhowaad 0.25-0.5 kg usbuucii. A dheeraad ah oo yar ayaa xaddidaya helista dufanka inta ay weli sii wadista koritaanka muruqyada la socda tababarka difaaca.
Waa maxay foomka ay tani isticmaali?
Waxay u isticmaalaan Mifflin-St Jeor isku midka ah ee BMR — ragga 10×kg + 6.25×cm − 5×age + 5, iyo haweenka la mid ah −161 ka dib +5. Waa formula ugu saxsan BMR fudud ee dadka guud.
Maxaa keenay in TDEE-kaygu yahay qiimeyn kaliya?
Isku-duwaha waxaa ku saleysan tirada guud ee dadka, iyo dabka dhabta ah ku xiran tahay tirada muruqyada, genetics, hurdo, heerkulka iyo inta aad u socoto dibadda tababarka qorshaysan. isticmaalka tirada sida saldhig iyo fine-tuning ka dhanka ah aad miisaanka dhabta ah ee isbeddelka.
API — isticmaal xisaabinta ka code
Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Wax kasta oo aad ka maqan tahay isticmaalaa default la mid ah ee boggani waa hore loo buuxiyey la; parameter aan la aqoon waa 400, marnaba ma aha zero maqan. Akhri dhammaan API xuquuqda →
Xarafka
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);Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.