I-Calculator ye-Calorie (TDEE)
Ukwazi ukuba utshisa iikhalori eziphi na ngosuku kwaye ukutya okuninzi ukuze ukhulule okanye ukhule ubunzima.
Iinketho ze projekti
Malunga nale Calculator
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.
Imibuzo ebuza rhoqo
Yintoni i-BMR vs TDEE?
I-BMR yi-calorie equlethe umzimba wakho xa uphumle ngokupheleleyo. I-TDEE iphindaphindo i-BMR ngezinto ezisebenzayo ukuze kuquke ukuhamba nokuzilolonga—yinani oliza kulidla ukuze ugcine ubunzima.
Ngaphi amacalori okunciphisa umzimba?
Ukungabikho kwee-calories ezimalunga ne-500 ngosuku kuyindlela eqhelekileyo yokulahlekelwa yisisindo esimalunga ne-kilogram enye (i-pound enye) ngeveki. Musa ukuhla ngaphantsi kwento ekhuselekileyo kuwe.
Yintoni umphakamo womsebenzi ozakuba ndiwukhetha?
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.
Ngaphi amacalori afunekayo ukuze ukhulule ubunzima okanye uphuhlise imisipha?
Ukongeza i-250-500 yeentlanzi ngaphezulu kwe-TDEE yakho kukunceda ugcine ubunzima obuphakathi kwe-0.25-0.5 kg ngeveki. Ukongeza i-250-500 yeentlanzi ngaphantsi kukunceda ugcine ubunzima obuphakathi kwe-0.25-0.5 kg ngeveki.
Ifomula esetyenziswa yinto?
Isebenzisa i-Mifflin-St Jeor equation ye-BMR—i-10×kg + 6.25×cm − 5×age + 5 kubantu abafazi, kunye ne-161− endaweni ye-+5 kubantu abafazi. Le yifomula elula kakhulu ye-BMR efanelekileyo kuqoqosho jikelele.
Kutheni i-TDEE yam imiselwe kuphela?
Le nkqubo isekelwe kwinqanaba lobunzima bomzimba, kwaye ukutshisa kwakho okunyanzelekileyo kuxhomekeke kubunzima bemisipha, kwizinto eziphilayo, kuphumla, kubushushu kunye nokuba uhamba kangakanani ngaphandle koqeqesho olucwangcisiweyo. Sebenzisa le nombolo njengesiseko kwaye uyilungelelanise ngokufanelekileyo nento oyenzayo ngoku.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
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);Results are estimates for general guidance only, not financial, medical or tax advice.