TDEE Calculator
TDEE yaani Total Daily Energy Expenditure — din bhar me aapka sharir kitni calorie jalata hai. Apni details daaliye, dekhiye roz kitni calorie chahiye vazan banaye rakhne ke liye, aur kitni ghatani/badhani hai target ke liye.
Apna number daaliye
Hisaab ke peeche ki baat
Pehle BMR (Basal Metabolic Rate) nikaalte hain — aaram karte hue sharir kitni calorie jalata hai. Iske liye Mifflin-St Jeor formula sabse bharosemand maana jaata hai. Phir BMR ko activity factor se guna karke TDEE milta hai.
Purush: BMR = 10×kg + 6.25×cm − 5×umar + 5
Mahila: BMR = 10×kg + 6.25×cm − 5×umar − 161
TDEE = BMR × activity factor
Vazan ghatane ke liye TDEE se ~500 calorie kam khaayein (hafte me ~0.5 kg). Badhane ke liye ~300-500 calorie zyada. Ye seedha, aajmaya hua tarika hai.
Teen sthitiyan, teen jawab
Misaal 1 — maintenance. 30 saal, purush, 70kg, 170cm, halki activity. BMR ~1,617, TDEE ~2,223 calorie. Itna khaane par vazan waisa hi rahega.
Misaal 2 — weight loss. Upar wale ke liye vazan ghatana hai to ~1,723 calorie/din (500 kam) — hafte me lagbhag aadha kilo ghatega.
Misaal 3 — muscle gain. TDEE se ~400 calorie zyada, saath me protein aur weight training — dheere-dheere muscle badhta hai.
Kahan log chook jaate hain
- TDEE ko exact maanna. Ye anuman hai. 2 hafte apna vazan track karke asli zaroorat samajhna behtar hai.
- Activity zyada bata dena. Log apni activity zyada aank lete hain — sach me kam activity chunna surakshit hai.
- Bahut kam khaana. TDEE se 1000+ calorie kam khaane se muscle ghatta hai aur metabolism dheema — 500 tak hi surakshit.
- Protein chhodna. Vazan ghatate waqt protein zaroori hai warna muscle jaata hai. Sirf calorie mat dekhein.
- Har hafte plan badalna. Sharir ko samay dein — kam se kam 2-3 hafte ek plan par rahein, phir badlein.
Yahan ki khaas baatein
- Indian diet: Roti, chawal, dal ka portion samajhna zaroori — ghee/oil calorie tezi se badhaate hain.
- Weight loss: Dheere ghatana (hafte 0.5 kg) tikaoo rehta hai; tez ghatana wapas aa jaata hai.
- Doctor: Koi bimari (thyroid, diabetes, PCOD) ho to diet plan doctor/dietician se banwayein.
- Paani aur neend: Sirf calorie nahi — 7-8 ghante neend aur paani bhi vazan par asar daalte hain.
Aur thoda samajhte hain
TDEE ko samajhne ka sabse acha tareeka ise "aapke sharir ka roz ka kharcha" maanna hai. Jaise budget me kamai aur kharch balance karte hain, waise hi vazan me calorie-in aur calorie-out. Agar aap TDEE se kam khaate hain to vazan ghatta hai, zyada khaate hain to badhta hai. Par yaad rahe ye ek औसत anuman hai — do log same umar aur vazan ke ho kar bhi alag calorie jala sakte hain, kyunki metabolism, muscle aur activity sab par asar daalte hain.
Isliye sabse bharosemand tareeka ye hai ki 2-3 hafte apna khaana aur vazan track karein. Agar vazan sthir hai to aapka asli maintenance wahi hai jo aap kha rahe hain — chahe formula kuch aur kahe. Phir usmein se 500 calorie ghata kar vazan ghatana shuru karein. Ek aam galti ye hai ki log activity level zyada aank lete hain ("main to bahut chalta hoon"), jisse TDEE zyada aa jaata hai aur vazan nahi ghatta. Sach me kam activity chunna surakshit rehta hai.
Isi tarah ke aur hisaab ke liye BMI Calculator aur BMR Calculator bhi kaam ke hain — ek hi jagah se saara kaam nipat jaata hai.
Milte-julte tools
- Weight Loss Ki Basic Samajh: Calorie, Protein Aur Neend
- TDEE Kya Hai? Roz Ki Calorie Zaroorat Ki Guide
- BMI Calculator
- BMR Calculator
- Calorie Calculator
- Macro Calculator
- Baaki Sehat Tools
Chhote sawaal, chhote jawab
TDEE ka matlab kya hai?
Total Daily Energy Expenditure — din bhar me aapka sharir kitni calorie jalata hai.
BMR aur TDEE me farak?
BMR wo calorie hai jo bistar par pade rehne par bhi kharch hoti hai. TDEE me aapke din bhar ke kaam aur vyayam bhi jud jaate hain — asli rozana zaroorat wahi hai.
Vazan ghatane ke liye kitni calorie?
TDEE se lagbhag 400-500 kam. Isse hafte me karib aadha kilo ghatta hai. Isse tez ghatane ki koshish me wazan wapas aa jaata hai aur shareer ko nuksan hota hai.
Kaunsa formula use hota hai?
Mifflin-St Jeor, jo aaj sabse bharosemand maana jaata hai.
Kya ye exact hai?
Nahi, anuman hai. Apna vazan 2-3 hafte track karke asli zaroorat pata chalti hai.
TDEE ka number galat lag raha hai to kya karein?
Ye ek anuman hai. 2-3 hafte usi hisaab se khaakar wazan ka rukh dekhiye, phir 100-200 calorie upar-neeche kar lijiye. Thyroid ya koi dawa chal rahi ho to doctor se hi salah lein.
TDEE ke baad kitna ghataana ya badhaana hai
TDEE wo calorie hai jisme aapka wazan wahin rehta hai. Lakshya ke hisaab se usse aage-peeche jaate hain:
| Lakshya | TDEE se | Hafte me asar |
|---|---|---|
| Tez wazan ghatana | −750 | ~0.7 kg (mushkil, maans bhi jaata hai) |
| Aaram se ghatana | −500 | ~0.45 kg |
| Halka ghatana | −250 | ~0.22 kg |
| Wahi rakhna | 0 | koi badlaav nahi |
| Maans badhana | +250 se +300 | ~0.2 kg |
Is page ke number aur niyam in sarkari/official jagah se liye gaye hain. Dar aur rules badalte rehte hain, isliye kisi bhi bade faisle se pehle seedha yahan ek baar dekh lein: