حاسبة السعرات الحرارية: BMR و TDEE لعام 2026
⚕️ Free professional tool: Calculate your BMR & TDEE instantly with Mifflin-St Jeor accuracy. Get personalized calorie needs for weight loss, maintenance, muscle gain, and fat loss. 150,000+ users trust our accurate metabolism calculator.
The Basal Metabolic Rate (BMR) and calorie calculator estimates the minimum daily energy required at rest using the Mifflin-St Jeor or Harris-Benedict equation. Inputs include body weight, height, age, and sex. Results inform daily calorie targets for weight management aligned with USDA Dietary Guidelines.
Formula & Methodology
BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5. BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161. TDEE = BMR × Activity Factor.
Variables: Weight in kilograms. Height in centimetres. Age in years. Activity factor ranges from 1.2 (sedentary) to 1.9 (very active).
Worked Example: A 35-year-old woman weighing 65 kg and 165 cm tall: BMR = (10 × 65) + (6.25 × 165) − (5 × 35) − 161 = 1395 kcal/day then multiplied by 1.55 for moderate activity = 2162 kcal/day TDEE.
Calculations use the Mifflin-St Jeor equation (1990), validated by the Academy of Nutrition and Dietetics as the most accurate predictive BMR formula for most adults. Activity multipliers follow USDA Dietary Guidelines 2020-2025 Physical Activity Equivalents.
🔍 People Also Search For
Click any search phrase to auto-fill the calculator instantly! 🚀
People Also Ask About BMR & Metabolism
How accurate are BMR calculator predictions for weight loss?
What's the difference between BMR and TDEE?
Can BMR be increased for better metabolism?
How often should I recalculate my BMR and TDEE?
QuantumCalcs Health Network
Explore more professional tools and calculators across our network:
🏥 Health & Fitness Tools
🛠️ Utility & Other Tools
How BMR & TDEE Calculation Works - Medical Methodology
Our BMR Calculation System uses Mifflin-St Jeor medical formulas to provide accurate metabolic assessments and calorie planning insights. Here's the complete technical methodology:
Mifflin-St Jeor BMR Formula: For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161. This is the gold standard for metabolic calculation.
TDEE Calculation: Total Daily Energy Expenditure = BMR × Activity Multiplier. Multipliers: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Super Active (1.9). This accounts for all daily energy expenditure.
Weight Management Calorie Targets: Weight Loss: TDEE - 500 calories (lose ~0.5kg/week). Weight Maintenance: TDEE ± 0 calories. Muscle Gain: TDEE + 500 calories (gain ~0.5kg/week). These are safe, sustainable targets.
Body Fat Adjusted BMR: Optional body fat percentage input adjusts BMR using the Katch-McArdle formula: BMR = 370 + (21.6 × Lean Body Mass in kg). Lean Body Mass = Weight × (1 - Body Fat Percentage).
AI Accuracy Enhancement: Our algorithms incorporate metabolic research data across different populations, ages, and fitness levels to provide context-aware nutrition recommendations and fitness planning.
Metabolism & Nutrition Strategies
- Track consistently - regular BMR monitoring helps identify metabolic trends and adjust nutrition plans accordingly
- Consider body composition - BMR is influenced by muscle mass; strength training increases metabolic rate over time
- Adjust for activity changes - recalculate TDEE whenever your exercise routine or daily activity levels change
- Focus on nutrient timing - distribute protein intake throughout the day to support muscle maintenance and metabolic health
- Consult nutrition professionals - for personalized dietary guidance and medical conditions, seek professional advice
- Stay hydrated - water consumption can temporarily increase metabolic rate by up to 30% for about an hour
- Prioritize sleep - quality sleep regulates hormones that control appetite and metabolism
FAQ
BMR هو السعرات الحرارية التي يحتاجها جسمك للوظائف الأساسية أثناء الراحة. TDEE هو إجمالي السعرات الحرارية التي تحرقها يوميًا، بما في ذلك BMR والنشاط البدني وهضم الطعام.
نعم، توفر الحاسبة تقديرًا جيدًا لاحتياجاتك من السعرات الحرارية. لفقدان الوزن، يجب أن تستهلك سعرات حرارية أقل من TDEE الخاص بك.
إنها صيغة شائعة لتقدير BMR بناءً على العمر والوزن والطول والجنس. تم تعديلها لتحسين الدقة مقارنة بالصيغة الأصلية.
يميل BMR إلى الانخفاض مع التقدم في العمر بسبب فقدان الكتلة العضلية وتغيرات في التركيب الجسماني، مما يقلل من احتياجات الجسم للطاقة.
كلما زاد مستوى نشاطك البدني، زادت السعرات الحرارية التي تحرقها يوميًا، وبالتالي يرتفع TDEE الخاص بك. عامل النشاط يعكس هذا التأثير.
توفر الحاسبة تقديرًا علميًا جيدًا، لكنها ليست دقيقة بنسبة 100% لأن العوامل الفردية مثل التركيب الجيني ومستويات الهرمونات يمكن أن تؤثر على الأيض.