Phần hướng dẫn bên dưới chưa có bằng tiếng Việt nên được hiển thị bằng tiếng Anh. Bản thân máy tính đã được dịch đầy đủ.
Cách sử dụng máy tính này
- Enter your age, sex, height and weight, and choose your activity level.
- Optionally change the BMR formula. Mifflin–St Jeor is the default.
- Use the TDEE as your maintenance calories. Eat less to lose weight or more to gain.
Công thức
TDEE multiplies BMR by a physical activity factor that accounts for exercise, non-exercise movement and the thermic effect of food.
TDEE = BMR × activity factor
Factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active
Example
- BMR 1,699 kcal (man, 30, 175 cm, 75 kg).
- Light activity (exercise 1–3 days/week): 1,699 × 1.375 ≈ 2,336 kcal/day.
Câu hỏi thường gặp
Which activity level should I choose?
Most people overestimate activity. If you have a desk job and exercise 2–3 times a week, light or moderate is usually appropriate. Adjust based on real-world weight changes.
Is TDEE the same as maintenance calories?
Yes. Eating your TDEE should keep your weight stable on average.
Does a fitness tracker give a better estimate?
Wearables can help estimate activity, but their calorie numbers can be off by 20% or more. Use them as a guide alongside your weight trend.