Har insan ki daily calorie need different hoti hai - age, gender, weight, height aur activity level par depend karta hai. Average adult male ko 2500-3000 calories/day aur female ko 2000-2200 calories/day chahiye.
TDEE (Total Daily Energy Expenditure) aap ki total daily calorie need hai. BMR (Basal Metabolic Rate) jo aapke body ko rest main chahiye. Harris-Benedict formula: Male: 10*weight(kg) + 6.25*height(cm) - 5*age + 5. Female: 10*weight + 6.25*height - 5*age - 161. Phir activity factor multiply karein: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9.
Calorie deficit weight loss ka asool hai. 1 kg fat = 7700 calories. Daily 500 calorie deficit 0.5 kg/week weight loss deta hai. Protein intake bodyweight per kg 1.6-2.2g rakhein weight loss ke dauran muscle loss avoid karne ke liye.
?? Calculate Daily Calories