Calorie (TDE) ambaye anahesabu hesabu
Makadirio ya kalori unazotumia kila siku na kiasi cha kula ili kupunguza au kuongeza uzito.
Matokeo yanakuwa bora zaidi unapochapa.
Kuhusu kifaa hiki cha kupigia hesabu
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.
Maswali yaliyoulizwa mara nyingi
BMR vDEE ni nini?
BMR ni kalori ambazo mwili wako huungua kabisa. TDE ARDIR husababisha utendaji unaohusisha miendo na mazoezi KUPUKA ni idadi unayokula ili kudumisha uzito.
Ni kalori ngapi ili kupunguza uzito?
Upungufu wa kalori 500 hivi kwa siku ni jambo la kawaida kwa kupoteza karibu kilo moja kwa juma, na usipunguze uzito wako.
Ninapaswa kuchagua kazi ya aina gani?
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.
Ni kalori ngapi ili kuongeza uzito au kujenga misuli?
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.
Kanuni hiyo hutumia njia gani?
It uses the Mifflin-St Jeor equation for BMR — for men 10×kg + 6.25×cm − 5×age + 5, and for women the same with −161 instead of +5. It is the most accurate simple BMR formula for the general population.
Kwa nini TEKE wangu ni kadirio tu?
Mlingano huo unatokana na wastani wa idadi ya watu, na kuchomeka kwako kwa kweli hutegemea misuli, chembe za urithi, usingizi, halijoto na kiasi unachohamia nje ya zoezi lililopangiwa.
API bustanini hutumia kifaa hiki cha hesabu kutoka kwenye mfumo wa sheria
Ipigie simu kifaa hiki cha kupigia hesabu kama Junse É not doot toder. Chochote unachoacha kinatumia kiwango kilekile cha mwisho ambacho ukurasa huu haujakamilika; parameta isiyojulikana ni 400, si sufuri kimya kamwe. Soma habari kamili za API docs →
keyboard label
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);Matokeo ni makadirio ya mwongozo wa ujumla, si wa kifedha, wa kitiba au wa kodi tu.