Calculator de calorii
Acest calculator de calorii iti spune exact cate calorii sa mananci pe zi pentru obiectivul tau, fie ca este vorba de slabire, mentinere sau construirea de muschi. Se bazeaza pe caloriile tale de mentinere (TDEE).
Rezultatele tale
| Slabire agresiva | 2259 kcal/zi |
| Slabire | 2459 kcal/zi |
| Mentinere | 2759 kcal/zi |
| Crestere lenta (lean bulk) | 3009 kcal/zi |
| Crestere in masa (bulk) | 3259 kcal/zi |
Cum functioneaza
- 1Estimam caloriile tale de mentinere (TDEE) din datele corpului si nivelul de activitate.
- 2Pentru slabire scadem un deficit moderat; pentru crestere in masa adaugam un surplus lent.
- 3Combina tinta de calorii cu suficiente proteine si antrenament progresiv ca sa pastrezi rezultatele ca muschi, nu doar ca greutate.
Intrebari frecvente
Cate calorii ar trebui sa mananc ca sa slabesc?
Mananca aproximativ 300-500 de calorii sub mentinere (TDEE) in fiecare zi. Asta produce o slabire constanta de aproximativ 0.25-0.5 kg pe saptamana fara sa iti epuizeze energia sau muschiul.
Este suficient un deficit caloric ca sa slabesc grasimea?
Da, un deficit caloric constant este singura conditie pentru slabirea grasimii. Proteinele si antrenamentul de forta decid cat din pierdere este grasime fata de muschi.
Cate calorii ca sa construiesc muschi?
Un surplus de 250-500 de calorii peste mentinere sustine cresterea musculara limitand acumularea de grasime. Combina-l cu antrenament de rezistenta progresiv si proteine suficiente.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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