संदर्भ 1
- Profile
- 70 kg male, 175 cm, 30
- Activity
- Moderate
- BMR
- 1,649 kcal
- TDEE
- 2,556 kcal
- Cut/Bulk Target
- 2,056 / 2,856 kcal
स्वास्थ्य और फिटनेस
TDEE कैलकुलेटर
गणना करें कुल Daily Energy Expenditure का उपयोग करके Mifflin-St Jeor सूत्र के साथ activity multipliers और calorie targets for deficit, maintenance, या surplus.
फॉर्मूला समझाएं
TDEE = Mifflin-St Jeor BMR x activity multiplier; target = TDEE + goal adjustmentTDEE estimates कुल calories burned in a day by multiplying resting energy needs by an activity factor, then adjusting for fat loss, maintenance, या muscle-gain targets.
स्टेप-बाय-स्टेप उदाहरण
- 1Convert weight और height to kilograms और centimeters if imperial units are selected.
- 2गणना करें BMR का उपयोग करके Mifflin-St Jeor: men use +5 और women use -161.
- 3Multiply BMR by selected activity factor from 1.2 to 1.9.
- 4Apply selected target: deficit subtracts calories, maintenance keeps TDEE, और surplus adds calories.
संदर्भ
बेंचमार्क तालिका
आम परिदृश्यों की जल्दी तुलना करें। छोटे स्क्रीन पर क्षैतिज स्क्रॉल करें।
संदर्भ 2
- Profile
- 60 kg female, 165 cm, 30
- Activity
- Light
- BMR
- 1,320 kcal
- TDEE
- 1,815 kcal
- Cut/Bulk Target
- 1,315 / 2,115 kcal
संदर्भ 3
- Profile
- 85 kg male, 180 cm, 40
- Activity
- Very active
- BMR
- 1,780 kcal
- TDEE
- 3,071 kcal
- Cut/Bulk Target
- 2,571 / 3,371 kcal
अक्सर पूछे जाने वाले प्रश्न
TDEE is कुल Daily Energy Expenditure, an अनुमान लगाएं of how many calories you burn per day after accounting for body size, age, sex, और activity.
It is a widely used अनुमान लगाएं, but individual metabolism, training history, medical factors, और tracking accuracy can change real-world calorie needs.
A common planning range is a moderate deficit of about 300 to 500 calories per day, adjusted based on progress और स्वास्थ्य context.
Either works. Imperial height और weight are converted internally to centimeters और kilograms before सूत्र is applied.
Daily calorie target
2,633 kcal/day