Daily calorie needs: BMR aur activity formula

BMR se TDEE tak

Pehle basal metabolic rate calculate karo. Mifflin-St Jeor formula adults ke liye practical start hai: men ke liye 10 x weight kg + 6.25 x height cm - 5 x age + 5, women ke liye last part -161 hota hai. Is number ko activity factor se multiply karke TDEE estimate milta hai.

Sedentary routine me 1.2, light activity me 1.375, moderate training me 1.55, very active life me 1.725 use hota hai. Agar doubt ho to lower honest factor chuno, kyunki activity zyada estimate karna fat loss ko rok sakta hai.

Goal adjustment

Fat loss ke liye TDEE se 10 se 20 percent kam start karo. Maintenance ke liye TDEE ke paas raho. Weight gain ke liye 5 se 15 percent surplus kaafi hota hai. Har change ko two weeks ke seven-day average weight, waist, hunger, sleep, aur workout performance se judge karo.

Practical insight: ek perfect number se diet solve nahi hoti. Drinks, weekend meals, late snacks, protein, fiber, aur sleep result ko badalte hain. Weight gir raha ho lekin energy toot rahi ho to 100 se 150 kcal wapas add karo.

Workflow

/tools/bmi-calorie, /tools/word-counter, /tools/qr-code-generator, aur /hubs/health ko notes aur habit tracking ke liye jodo. Steps, job, exercise days, ya body weight badle to calculation dobara karo. Medical condition, pregnancy, medication, recovery, ya eating disorder history ho to professional guidance pehle lo.

FAQ

Q1. Basic formula kya hai?

A. BMR calculate karo, activity factor se multiply karo, phir goal ke hisab se adjust karo.

Q2. BMR aur TDEE alag hain?

A. BMR resting energy hai, TDEE daily activity ke saath total energy hai.

Q3. Deficit kitna rakhein?

A. 10 se 20 percent deficit zyada sustainable hota hai.

Q4. Activity factor high rakh sakte hain?

A. Sirf tab jab steps, job, aur training sach me support karte hon.

Q5. Kab adjust karna chahiye?

A. Two weeks ke seven-day average aur performance ke baad.

Q6. Kya yeh medical advice hai?

A. Nahi. Special health conditions me expert guidance zaroori hai.

सत्यापन टिप्पणी

लेख को नीचे दिए प्राथमिक स्रोत से जाँचा गया है। निर्णय से पहले बदलती कीमत, दर और नियम फिर जाँचें।

• Primary source: https://www.niddk.nih.gov/bwp
• दोबारा की जा सकने वाली गणना: estimated maintenance energy = estimated BMR × activity factor

सीमाएँ

लेख को नीचे दिए प्राथमिक स्रोत से जाँचा गया है। निर्णय से पहले बदलती कीमत, दर और नियम फिर जाँचें।

Verification date: 2026-08-29.