Àwọn Ìṣàmúlò-ètò

Fi àwọn kálárí tí o bá fi wẹ̀ lórí ọjọ̀ kọ̀ǹpútà pamọ́ àti àwọn ohun tí o yẹ́ ki o wẹ̀ láti fi ìbárà tabi ìbárárà.

Àwọn àkọ́lé

Òrúkọ

Àwọn Ìgúnrégé

Ìjánu-ìṣàmúlò-ètò

Ìrọ̀

Àwọn ìpele iṣẹ́

Àwọn kalorii ìṣàfarawé —

Àwọn Ìjánu-ìṣàmúlò-ètò —

Lati kú iwuwò (−0.5 kg/wk) —

Lati gba iwuwo (+0.5 kg/wk) —

Àwọn Àtòjọ-ẹ̀yàn àwọn ìṣàmúlò-ètò

Ńlà àwọn àwọn ààtò àtòjọ-ẹ̀yàn yìí?

Àkóónú ìṣàmúlò-ètò yìí

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.

Àwọn Àtòjọ-ẹ̀yàn

Kini BMR lodi si TDEE?

BMR ní àwọn kálórí tí ẹ̀yin ọpọlọ wẹ̀ nígbà tí o tí n pà. TDEE ń dápọ BMR láti inú àwọn àwọn fákìtì iṣẹ́ láti fi àwọn ìṣàmúlò-ètò àti àwọn ìṣàmúlò-ètò kuǹ nípa - o ní àwọn

Ìgbà wò nínú àwọn calorié tí a fi pọ̀?

A ìdáràn tí a fi 500 caloriè lójú ọjọ́ ní àwọn ààyè tí a lò fún ìpàdé àwọn kilógiramu àwọn ọ̀pọ̀lọpọ̀ (nípa àwọn pounds kan) lójú ọsẹ. Kò lọ̀wọ́ nínú ohun tí o tí ìdáràn fún ọ̀rọ̀ rẹ̀.

Ìjánu-ìṣàmúlò-ètò wo ní mò fi yan?

Yan ọkan tí o bá jẹ́ ìdájú àwọn ààyè tí a tílẹ̀: sedentary fún iṣẹ́ kọ̀ǹpútà ní àwọn ìṣàmúlò-ètò kékeré, moderate fún àwọn ìṣàmúlò-ètò 3-5 ní ọsẹ kan, tí o bá jẹ́ átìtọ́ fún iṣẹ́ fún ẹ̀yàn fún iṣẹ́ fún ẹ̀yàn fún ọjọ́. Àwọn eniyan tí ń fi àwọn à

Ìgbà wò nínú àwọn calorié láti gbá iwuwò tàbí láti kọ́ àwọn ẹ̀yàn?

A ti o ga ju ti nipa 250-500 calories lori rẹ TDEE n ṣe atilẹyin ti o dara ju ti nipa 0.25-0.5 kg ni ọsẹ kan. A ti o kere ju ti o ga ju ti o ti yato si ti o dara ju ti o ba ti o ba wa ni ti o dara ju ti o dara ju ti o ba ti o ba wa ni ti o dara ju ti o ba ti o ba wa ni ti o dara ju ti o ba ti

Ìṣàmúlò-ètò wo nínú yìí?

O lo Mifflin-St Jeor equation fun BMR — fun awọn ọkunrin 10×kg + 6.25×cm − 5×age + 5, ati fun awọn obinrin kanna pẹlu −161 ni ibẹrẹ +5. O jẹ BMR fomulẹ ti o rọrun julọ ti o tọ fun gbogbo eniyan.

Kini idi ti TDEE mi ba jẹ́ ayẹwo kan?

The equation is based on population averages, and your real burn depends on muscle mass, genetics, sleep, temperature and how much you move outside planned exercise. Use the number as a baseline and fine-tune it against your actual weight trend.

API — ló àwọn ìṣàmúlò-ètò yìí láti inú ìṣàmúlò-ètò

Fi àwọn ìṣàmúlò-ètò yìí kọ̀ǹpútà yìí láti jẹ́ ààyè-iṣẹ́ JSON tí a tí fi pamọ́ - kò ní bọ́tìnì kan tí a fẹ́. Fi àwọn fálù ààyè-iṣẹ́ sílẹ̀ sí bí àwọn àwọn ìṣàmúlò-ètò àti JSON. Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. Ka àwọn àkọlé API kíkún →

Àwọn Ààyè Ìjánu-ìṣàmúlò-ètò

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.

Àkóónú ìṣàmúlò-ètò yìí

Àwọn Àtòjọ-ẹ̀yàn