| Maintenance Calories (TDEE) | hesaplanacak |
|---|---|
| Weight Loss (-500 kcal/day) | hesaplanacak |
| Weight Gain (+500 kcal/day) | hesaplanacak |
| BMR (Basal Metabolic Rate) | hesaplanacak |
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What Is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including all activities. It combines your Basal Metabolic Rate (BMR) with a physical activity multiplier to give a realistic daily calorie target.
Activity Level Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | BMR × 1.2 |
| Lightly active | Light exercise 1–3 days/week | BMR × 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | BMR × 1.55 |
| Very active | Hard exercise 6–7 days/week | BMR × 1.725 |
| Extra active | Very hard exercise + physical job | BMR × 1.9 |
Calorie Goals by Objective
- Maintain weight: Eat at TDEE
- Lose weight (0.5 kg/week): TDEE minus 500 calories/day
- Gain muscle: TDEE plus 250–500 calories/day
Mifflin-St Jeor Formula (Used Here)
This is the most accurate formula for most people:
- Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
- Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Important Notes
TDEE estimates are approximate. Individual metabolic rates vary by genetics, hormones, and health conditions. Track your actual weight change over 2–3 weeks and adjust calories accordingly.
How to Use This Calculator
Using our calculator is simple: enter the required values into the input fields and click the calculate button. Results are displayed instantly on screen. You can adjust the values and recalculate to compare different scenarios and find the best option for your situation.
Frequently Asked Questions
| Question | Answer |
|---|---|
| How accurate are the results? | We use standard formulas and up-to-date 2025 rates. Individual circumstances may vary slightly. |
| Is this calculator free? | Yes, completely free and no registration required. |
| What should I do for exact figures? | For precise information, consult a relevant professional or official authority. |
| Does it work on mobile devices? | Yes, it works seamlessly on all devices and screen sizes. |
Important Notes
This calculator is provided for informational purposes only. For legal, financial, or medical decisions, always seek advice from qualified professionals. Calculation results do not constitute official documents. Legislative changes may affect results; please visit the relevant official website for the most up-to-date information. Our calculators are regularly updated to reflect current regulations and rates.
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