Калкулатор на TDEE — Обща дневна енергийна разходка
Разберете точно колко калории изгаря тялото ви всеки ден, използвайки формулата на Мифлин-Сент Жор — златният стандарт за оценка на BMR. Получете вашите персонализирани калории за поддържане и цели за промяна на теглото за секунди.
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BMR (kcal/day)
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TDEE — maintenance
| Загуба на 1 lb/седмица (−500 kcal) | -- |
| Загуба на 0.5 lb/седмица (−250 kcal) | -- |
| Поддържане на тегло | -- |
| Увеличаване на 0.5 lb/седмица (+250 kcal) | -- |
| Увеличаване на 1 lb/седмица (+500 kcal) | -- |
Често задавани въпроси
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including your basal metabolic rate (BMR) plus energy used for physical activity, digestion, and daily movement. It represents your true maintenance calories.
How accurate is this calculator?
The Mifflin-St Jeor formula is the most validated BMR equation and is accurate within about 10% for most people. The biggest uncertainty is the activity multiplier — most people overestimate their activity level. Track your intake and weight for 2–3 weeks to calibrate your personal TDEE.
Can I eat below my BMR?
Eating significantly below your BMR for extended periods risks muscle loss, slowed metabolism, nutrient deficiencies, and hormonal disruption. For most adults, the safe minimums are 1,200 kcal for women and 1,500 kcal for men. Always base your deficit on TDEE, not BMR.
Which activity level should I choose?
Most people underestimate how sedentary they are. If you sit at a desk all day and exercise 3–4 times a week, choose "Lightly active". "Sedentary" means truly desk-bound with no intentional exercise. When in doubt, pick the lower option and adjust after 2 weeks of tracking.