Kikokotoo cha TDEE

Kalori zako za kudumisha uzito na malengo ya kila siku

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Jinsia

Kiwango cha mazoezi

Kikokotoo cha TDEE

TDEE yako (Jumla ya Nishati ya Kila Siku Inayotumika) ni kiasi cha kalori unazochoma kwa siku — namba unayokula ili kudumisha uzito. Kikokotoo hiki kinapata BMR yako kwa mlinganyo wa Mifflin-St Jeor, kinazidisha kwa kipengele cha mazoezi kulingana na kiwango cha mazoezi yako, kisha kinaonyesha malengo ya kalori kwa kupunguza mafuta (upungufu wa wastani) na kuongeza misuli safi (ziada ndogo). Ni mwanzo wa karibu mpango wowote wa lishe au muundo wa mwili.

Jinsi ya kutumia kikokotoo hiki cha TDEE

Chagua jinsia yako, kisha weka umri, uzito na urefu — unaweza kubadilisha wakati wowote kati ya vipimo vya metriki (kg·cm) na vya kiimperiali (lb·inchi). Halafu chagua kiwango cha shughuli kinacholingana zaidi na wiki yako ya kawaida, kuanzia kazi ya ofisini ya kukaa hadi mazoezi magumu ya kila siku. Bonyeza kokotoa na matokeo yataonekana papo hapo, bila kujisajili.

Jinsi ya kusoma matokeo yako

TDEE ni idadi ya kalori unazochoma kwa siku: ukila takriban kiasi hicho, uzito wako utabaki thabiti. Chini yake unaona pia BMR yako pamoja na malengo mawili tayari: kiwango cha kupunguza mafuta takriban kalori 500 chini ya TDEE, na kiwango cha kuongeza misuli takriban kalori 300 juu yake. Kokotoa upya kila baada ya wiki chache, kwa sababu TDEE hushuka unapopungua uzito na hupanda unapoongezeka.

Fomula na sayansi nyuma yake

Kikokotoo hiki kwanza hupata BMR yako kwa mlinganyo wa Mifflin-St Jeor (10×uzito + 6.25×urefu − 5×umri, +5 kwa wanaume au −161 kwa wanawake), uliochapishwa mwaka 1990 na kutajwa na Chama cha Lishe cha Marekani kuwa fomula sahihi zaidi ya BMR kwa matumizi ya kawaida. Kisha BMR huzidishwa kwa kipengele cha shughuli kati ya 1.2 (kukaa sana) na 1.9 (mwenye shughuli nyingi sana). Vipengele hivi vinatokana na miongo ya utafiti wa matumizi ya nishati na ni kiwango cha wataalamu wa lishe duniani kote.

Mipaka na vidokezo vya vitendo

Chanzo kikubwa zaidi cha makosa ni kiwango cha shughuli chenyewe — watu wengi hukadiria kupita kiasi jinsi wanavyotembea, hivyo ukiwa na shaka chagua chaguo la chini. Fomula pia si sahihi sana kwa wenye misuli mingi, wazee na wajawazito. Chukulia TDEE kama makadirio ya kuanzia: itumie pamoja na vikokotoo vyetu vya upungufu wa kalori, makro na protini, rekodi milo yako kwenye programu ya CaloNote, na urekebishe kalori 100–200 kulingana na mwenendo halisi wa uzito wako kwa wiki mbili hadi tatu.

Maswali Yanayoulizwa Mara kwa Mara

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.

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