TDEE Calculator
Free TDEE Calculator: Total Daily Energy Expenditure (Calories Burned) Pata Karein
Fitness ki duniya mein sabse bada jhoot yeh hai ki "Sabki diet same hoti hai". Sachayi yeh hai ki ek Construction Worker aur ek Computer Engineer ki calorie zarurat zameen-aasmaan ka farak hoti hai, bhale hi unka wazan same ho.
Iska karan hai TDEE (Total Daily Energy Expenditure). Yeh ek aisa number hai jo batata hai ki aap pure din mein kul milakar kitni energy (calories) jalate hain. InWebTools TDEE Calculator aapki lifestyle aur workout ko dhyan mein rakhkar aapka exact 'Maintenance Calorie' number nikalta hai.
🔥 TDEE kaise calculate hota hai?
TDEE sirf aapka wazan nahi, balki aapki movement ko track karta hai. Iska formula kuch aisa hota hai:
TDEE = BMR (Basal Metabolic Rate) × Activity Multiplier
- BMR: Wo energy jo body ko rest par chahiye (Dimaag aur organs chalane ke liye).
- Activity Multiplier:
- Sedentary (Koi exercise nahi): 1.2x
- Moderately Active (3-5 din exercise): 1.55x
- Extra Active (Physical Job/Athlete): 1.9x
🚀 TDEE number ka kya karein?
Ek baar aapko apna TDEE number (maan lijiye 2500 Calories) mil gaya, toh ab aap apne goal ke hisab se diet plan kar sakte hain:
- Cutting (Weight Loss): TDEE me se 500 minus karein (2500 - 500 = 2000 Calories khayein).
- Bulking (Muscle Gain): TDEE me 300-500 add karein (2500 + 500 = 3000 Calories khayein).
- Maintenance: Wazan wahi rakhne ke liye exact TDEE jitna khayein (2500 Calories).
🛠️ Apna daily energy kharcha kaise nikalein?
- Measurements: Apna Gender, Age, Height aur Weight sahi-sahi bharein.
- Activity Level: Isme imaandar rahein! Agar aap din bhar chair par baithte hain, toh "Sedentary" hi chunein, bhale hi aap sham ko 20 minute walk karte hon.
- Calculate: Button dabayein. Result mein aapko aapka Daily Calorie Need aur Weekly Calorie Need dono milenge.
Frequently Asked Questions (FAQs)
Q: BMR aur TDEE mein kya antar hai?
A: BMR woh minimum energy hai jo sote waqt bhi chahiye. TDEE woh total energy hai jo kaam karte, chalte-firte aur exercise karte waqt kharch hoti hai. Diet plan hamesha TDEE par banta hai, BMR par nahi.
Q: Kya TDEE har roz badalta hai?
A: Haan, thoda bahut. Jis din aap zyada daudenge ya heavy workout karenge, us din aapka TDEE zyada hoga. Lekin diet ke liye hum ek "Average TDEE" lekar chalte hain.
Q: Macros (Protein/Carbs/Fat) kaise baantein?
A: Ek baar TDEE pata chal jaye, toh standard rule yeh hai: 30% Protein, 35% Carbs, aur 35% Fats. Yeh goal ke hisab se badal sakta hai.
Md Ahmad Rja
CEO / Co-Founder
Enjoy the little things in life. For one day, you may look back and realize they were the big things. Many of life's failures are people who did not realize how close they were to success when they gave up.
