I-Calorie (TDEE) Calculator
Linganisa ama-calorie ansuku zonke owakhipha kanye nokudla okuningi okwenziwa ukuze ulahlekelwa noma ufinyelele esisindo.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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 ebuzwa kaningi
Yini i-BMR vs TDEE?
BMR yi-calories umzimba wakho uyamshaya uma uphumule ngokuphelele. TDEE iphinda i-BMR ngezinto ezisebenzayo ukuze kuhlanganise ukunyakaza nokuzivocavoca — yinombolo okudla kuyo ukuze ugcine ubunzima.
Ingabe ama-calories amaningi ukulahlekelwa ubunzima?
Ukungabikho kwama-calories angama-500 ngosuku kuyinjongo ejwayelekile yokulahlekelwa ama-kilogramu aphakathi (ama-pound angama-1) ngeviki. Ungase uhambe ngaphansi kwento ephephile kuwe.
Yini izinga lokusebenzela okufanele ngikhethe?
Khetha enye efana neviki elijwayelekile: ihlala isebenza umsebenzi wedesktop ngemisebenzi encane, iphakathi nendawo ye-3-5 yokuzivocavoca kweviki, isebenza kakhulu umsebenzi we-physical noma uqeqesho olunzima ngosuku. Abantu bavame ukulinganisa, ngakho khetha ukhetho oluphansi uma ungaqinisekanga futhi ulungele kusuka kumiphumela yakho.
Ingabe ama-calories amaningi ukuthuthukisa ubunzima noma ukwakha amathambo?
A izindleko ezingaphezu kuka-250-500 ama-calories phezu TDEE yakho isekela ukukhula okusheshayo okungu-0.25-0.5 kg ngeviki. Izindleko ezincane zivimbela ukukhula kwe-fat ngenkathi iqhubeka nokukhula kwamathambo kanye nokuqeqeshwa kokulwa.
Ifomu elinjani elisetshenziswa yilesi?
Isebenzisa i-Mifflin-St Jeor equation ye-BMR - kubantu besifazane 10×kg + 6.25×cm - 5×age + 5, futhi kubantu besifazane abafanayo ne-161 endaweni ye-5. Iyifomu elilula kakhulu le-BMR elicacile le-population jikelele.
Kungani i-TDEE yami iyisibalo esilinganiselwe kuphela?
I-equation isekelwe kumaphesenti omphakathi, futhi ukulahleka kwakho okungokoqobo kuxhomekeke kusisindo samathambo, i-genetic, ukuphumula, izinga lokushisa kanye nokuthi ungahamba kanjani ngaphandle kokuzivocavoca okuhlanganisiwe. Sebenzisa inani njenge-baseline futhi ulungele ukulilungisa ngokuya ngesisindo sakho sangempela.
API — sebenzisa le calculator kusuka kukhodi
Nquma le calculator njenge JSON evulekile yendawo yokuqeda - akukho isithonjana esidingekayo. Thumela amaxabiso endawo ngezansi njengezilungiselelo zombuzo noma i-JSON. Noma yini ongayishiya isebenzisa iphutha elifanayo elifakwe ngaphambili lekhasi; ipharamitha engaziwa yi-400, ayikho i-zero emnyama. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.