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
आरोग्य आणि फिटनेस
TDEE कॅल्क्युलेटर
गणना करा एकूण Daily Energy Expenditure वापरून Mifflin-St Jeor सूत्र सह activity multipliers आणि calorie targets for deficit, maintenance, किंवा surplus.
फॉर्म्युला स्पष्टीकरण
TDEE = Mifflin-St Jeor BMR x activity multiplier; target = TDEE + goal adjustmentTDEE estimates एकूण calories burned in a day by multiplying resting energy needs by an activity factor, then adjusting for fat loss, maintenance, किंवा muscle-gain targets.
पायरी-पायरीने उदाहरण
- 1Convert weight आणि height to kilograms आणि centimeters if imperial units are selected.
- 2गणना करा BMR वापरून Mifflin-St Jeor: men use +5 आणि women use -161.
- 3Multiply BMR by selected activity factor from 1.2 to 1.9.
- 4Apply selected target: deficit subtracts calories, maintenance keeps TDEE, आणि 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
नेहमी विचारले जाणारे प्रश्न
TDEE is एकूण Daily Energy Expenditure, an अंदाज घ्या of how many calories you burn per day after accounting for body size, age, sex, आणि activity.
It is a widely used अंदाज घ्या, but individual metabolism, training history, medical factors, आणि 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 आणि आरोग्य context.
Either works. Imperial height आणि weight are converted internally to centimeters आणि kilograms before सूत्र is applied.
Daily calorie target
2,633 kcal/day