Weight loss, gain ya maintain — sab mein calorie balance sabse important factor hai. Jab tak tum apni daily calorie need nahi jaante, diet plan karna mushkil hota hai.
Yeh calculator tumhara TDEE (Total Daily Energy Expenditure) nikalta hai — matlab ek din mein tumhare body ko kitni calories chahiye apni activity ke hisaab se. Phir goal ke hisaab se adjust karta hai.
Yeh calculator Mifflin-St Jeor equation use karta hai — yeh sabse accurate BMR formula mana jaata hai modern nutrition science mein.
Pehle BMR (Basal Metabolic Rate) nikala jaata hai — matlab aaram karte waqt body ko kitni calories chahiye. Phir usse activity multiplier se multiply karke TDEE nikala jaata hai.
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier