حاسبة TDEE
احسب إجمالي استهلاكك اليومي من الطاقة شاملاً نشاطك البدني
What is TDEE and how do you calculate it?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It's calculated by multiplying your BMR by an activity factor: Sedentary (×1.2), Light exercise (×1.375), Moderate (×1.55), Active (×1.725), Very active (×1.9). Eat below TDEE to lose weight, above to gain.
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Create Free Accountما هو TDEE؟
إجمالي استهلاك الطاقة اليومي (TDEE) هو مجموع السعرات الحرارية التي تحرقها يومياً. يشمل معدل الأيض الأساسي (BMR) وحرق الهضم والنشاط البدني. معرفة TDEE ضرورية لتحقيق أي هدف جسماني، سواء حرق الدهون أو الحفاظ على الوزن أو بناء الكتلة العضلية.
فهم مستويات النشاط
معامل النشاط يؤثر بشكل كبير على TDEE. قليل الحركة (1.2): عمل مكتبي بدون تمارين. نشاط خفيف (1.375): تمارين 1-3 أيام أسبوعياً. نشاط معتدل (1.55): تمارين 3-5 أيام. نشاط عالي (1.725): تمارين شاقة 6-7 أيام. نشاط مكثف (1.9): تمارين شديدة أو عمل بدني شاق. كن صادقاً في تقييم نشاطك للحصول على نتائج دقيقة.
كيف تستخدم TDEE
بمعرفة TDEE، يمكنك ضبط سعراتك حسب أهدافك. لإنقاص الوزن: تناول أقل بـ300-500 سعرة (لا تقل عن BMR أبداً). لبناء العضلات: زِد 200-500 سعرة مع بروتين كافٍ. للحفاظ على الوزن: تناول قريباً من TDEE. راقب وزنك أسبوعياً وعدّل حسب الحاجة، فهذه تقديرات والنتائج تختلف من شخص لآخر.
BMR vs TDEE: Understanding the Difference
BMR is your resting calorie burn — what your body needs just to survive. TDEE adds your daily activity on top of BMR. Think of BMR as your body's idle fuel consumption and TDEE as total fuel including driving. Never eat below your BMR; use TDEE to set your daily calorie target.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculators provide a solid estimate, typically within 10% of your actual expenditure. The biggest variable is accurately selecting your activity level. For best results, use the calculator as a starting point, then adjust based on real-world results over 2-3 weeks of tracking your weight.
How many calories should I eat to lose weight?
For sustainable weight loss, eat 300-500 calories below your TDEE. This creates a deficit of about 0.5-1 pound (0.25-0.5 kg) of fat loss per week. Never eat below your BMR, and ensure adequate protein intake (0.7-1g per pound of body weight) to preserve muscle mass.
How many calories should I eat to build muscle?
To build muscle, eat 200-500 calories above your TDEE (a caloric surplus). Combined with progressive resistance training and adequate protein (0.7-1g per pound of body weight), this supports muscle growth while minimizing fat gain. Beginners can start with a smaller surplus of 200-300 calories.
Should I eat the same calories on rest days?
You can keep calories consistent daily or cycle them. Many people eat slightly fewer calories on rest days (at maintenance) and more on training days (at a surplus). The weekly average matters more than daily totals. Consistent eating is simpler and works well for most people.
Why am I not losing weight even at a calorie deficit?
Common reasons include underestimating food intake, overestimating activity level, water retention masking fat loss, or metabolic adaptation. Try tracking food more accurately, recalculating your TDEE with a lower activity level, and give it 2-3 more weeks. Weight loss is rarely linear.