TDEE (Total Daily Energy Expenditure) is the total calories you burn per day — your BMR multiplied by an activity factor. It is the baseline for setting a calorie target.

How many calories should I cut to lose weight?

A daily deficit of about 500 kcal yields roughly 0.5 kg of fat loss per week. CaloNote compares mild, moderate and aggressive deficits for you.

Is a 500-calorie deficit safe?

For most adults a 500 kcal/day deficit is safe and sustainable. Avoid going below 1,200 kcal/day for women or 1,500 for men without medical supervision.

Na'urar Lissafin Kiyayewa da Karanci

Lissafa TDEE naka kuma ka kwatanta dabarun karanci daban-daban

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Na'urar Lissafin Kiyayewa da Karanci

Lissafa TDEE naka kuma ka kwatanta dabarun karanci daban-daban

Jinsi

Shekaru

shekaru

Nauyi

Tsayi

Matakin Aiki

Yadda za ka fahimci sakamakonka

TDEE shi ne adadin kalori da kake ƙonawa a rana: idan ka ci kusan wannan adadin, nauyinka zai tsaya daram. A ƙasa kuma za ka ga BMR ɗinka da manufofi biyu shiryayyu: adadin rage kitse da ya yi ƙasa da TDEE da kusan kalori 500 don rage kitse a hankali, da adadin ƙara tsoka da ya haura da kusan kalori 300 don gina tsoka mai tsafta. Ka sake lissafi duk bayan wasu makonni, domin TDEE yana raguwa idan ka rage nauyi kuma yana ƙaruwa idan ka ƙara.

Yadda ake amfani da wannan na'urar lissafin TDEE

Zaɓi jinsinka, sannan ka shigar da shekaru, nauyi da tsayi — kana iya sauyawa a kowane lokaci tsakanin awoyin metric (kg·cm) da imperial (lb·inci). Bayan haka, zaɓi matakin motsa jiki da ya fi dacewa da makonka na yau da kullum, tun daga aikin ofis na zama har zuwa horo mai tsanani na kullum. Danna maballin lissafi, sakamako zai bayyana nan take ba tare da yin rajista ba.

Ka'idar lissafi da kimiyyar da ke bayanta

Wannan na'ura tana fara lissafin BMR ɗinka da ma'aunin Mifflin-St Jeor (10×nauyi + 6.25×tsayi − 5×shekaru, +5 ga maza ko −161 ga mata), wanda aka wallafa a 1990 kuma Ƙungiyar Abinci ta Amurka ta tantance shi a matsayin mafi ingancin ka'idar BMR don amfanin yau da kullum. Sai a ninka BMR da adadin motsa jiki tsakanin 1.2 (mai zama) da 1.9 (mai matuƙar motsa jiki). Waɗannan adadin sun samo asali daga bincike na shekaru da yawa kan yadda jiki ke amfani da makamashi, kuma su ne ma'aunin masana abinci a duniya.

Iyakoki da shawarwari masu amfani

Babban tushen kuskure shi ne matakin motsa jiki kansa — yawancin mutane suna ƙara kimanta yawan motsinsu, don haka idan ka yi shakka, zaɓi ƙananan zaɓi. Ka'idar ba ta da tabbaci sosai ga masu tsoka da yawa, tsofaffi da mata masu ciki. Ka ɗauki TDEE a matsayin mafari: ka haɗa shi da na'urorin lissafinmu na gibin kalori, macro da furotin, ka rubuta abincinka a manhajar CaloNote, sannan ka daidaita da kalori 100–200 bisa yadda nauyinka ke canzawa a zahiri cikin mako biyu zuwa uku.

Tambayoyin da Ake Yawan Yi

What is TDEE?: TDEE (Total Daily Energy Expenditure) is the total calories you burn per day — your BMR multiplied by an activity factor. It is the baseline for setting a calorie target.
How many calories should I cut to lose weight?: A daily deficit of about 500 kcal yields roughly 0.5 kg of fat loss per week. CaloNote compares mild, moderate and aggressive deficits for you.
Is a 500-calorie deficit safe?: For most adults a 500 kcal/day deficit is safe and sustainable. Avoid going below 1,200 kcal/day for women or 1,500 for men without medical supervision.