Na'urar Lissafin TDEE
Calori na kula da nauyi da burin yini naka
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Matakin motsa jiki
Na'urar Lissafin TDEE
TDEE naka (Jimillar Kuzarin Yini da Ake Kashewa) shi ne yawan calori da kake konewa a rana — lambar da kake ci don kiyaye nauyi. Wannan na'urar tana samun BMR naka da ma'aunin Mifflin-St Jeor, tana ninka shi da abin motsa jiki bisa yawan horonka, sannan tana nuna burin calori don rage kitse (raguwa matsakaici) da kara tsoka mai tsabta (rara karama). Shi ne farkon kusan kowane shirin abinci ko tsarin jiki.
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.
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.
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 and what does this calculator show?
- TDEE (total daily energy expenditure) is the number of calories your body burns in a full day, including activity. It represents your maintenance calories. This tool estimates TDEE and your resting BMR from age, sex, weight, height and activity level.
- How do I use my TDEE to lose or gain weight?
- Eat below your TDEE to lose weight and above it to gain. A deficit of about 500 calories a day targets roughly 0.5 kg of fat loss per week. The calculator suggests fat-loss and lean-gain calorie targets based on your maintenance figure.
- Is a TDEE calculator accurate?
- TDEE estimates use validated equations and are a strong starting point, but they're predictions, not measurements, and can be off by 5–15%. Use the number as a baseline, track your weight for two to three weeks, and adjust your intake based on real results.