حاسبة السعرات الحرارية
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day — and knowing it is the foundation of any diet plan that actually works. Eat below TDEE to lose weight, above it to gain muscle, or match it to maintain. Our calorie calculator uses the Mifflin-St Jeor equation (the most validated formula in clinical nutrition) combined with your activity level to estimate TDEE. You also see the calorie targets for common goals: fat loss, maintenance, lean bulk.
سعرات الصيانة
حول Calorie Calculator (TDEE)
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day — and knowing it is the foundation of any diet plan that actually works. Eat below TDEE to lose weight, above it to gain muscle, or match it to maintain. Our calorie calculator uses the Mifflin-St Jeor equation (the most validated formula in clinical nutrition) combined with your activity level to estimate TDEE. You also see the calorie targets for common goals: fat loss, maintenance, lean bulk.
كيفية الاستخدام
- Enter your age, gender, height and weight.
- Select your activity level (sedentary through very active).
- Read your Basal Metabolic Rate (BMR) and TDEE.
- Choose a goal — lose weight, maintain, or build muscle — to see the recommended calorie intake.
الصيغة والمنهجية
Mifflin-St Jeor BMR: Men = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women = (10 × kg) + (6.25 × cm) − (5 × age) − 161. TDEE = BMR × Activity multiplier (1.2–1.9).
حالات الاستخدام الشائعة
- Setting a calorie deficit for sustainable fat loss (typically −500 kcal/day = −1 lb/week)
- Calculating how much to eat in a lean-bulk phase
- Understanding why your current diet is or isn't working
- Adjusting calories after a weight change
- Comparing BMR between two activity levels
الأسئلة الشائعة
أدوات ذات صلة
أدوات ذات صلة
كل الأدوات →دمج هذه الأداة في موقعك
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