Calculator TDEE
TDEE-ul tau (consumul total zilnic de energie) reprezinta caloriile pe care le arzi pe zi. Introdu datele tale ca sa primesti caloriile de mentinere plus tintele pentru slabire si crestere in masa, calculate cu ecuatia Mifflin-St Jeor.
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
- 1Calculam BMR-ul tau (caloriile arse in repaus) cu ecuatia Mifflin-St Jeor, cea mai precisa formula pentru majoritatea oamenilor.
- 2BMR-ul tau este inmultit cu un factor de activitate (1.2 sedentar pana la 1.9 pentru atleti) ca sa obtinem TDEE-ul.
- 3Din TDEE derivam tinte practice: un deficit de 300-500 kcal pentru a slabi grasimea, mentinere, sau un surplus de 250-500 kcal pentru a construi muschi.
Intrebari frecvente
Ce este TDEE?
TDEE este numarul total de calorii pe care le arzi intr-o zi, incluzand metabolismul de repaus, digestia, miscarea zilnica si exercitiile fizice. Este numarul in jurul caruia trebuie sa mananci ca sa iti mentii greutatea.
Cat de precis este un calculator TDEE?
Estimarea Mifflin-St Jeor este in marja de aproximativ 10% pentru majoritatea oamenilor. Foloseste-o ca punct de plecare, apoi ajusteaza in functie de variatia reala a greutatii pe parcursul a 2-3 saptamani.
Cate calorii sub TDEE ca sa slabesc grasimea?
Un deficit de 300-500 de calorii pe zi este punctul ideal: suficient de rapid ca sa vezi progres, dar pastrand muschiul. Asta inseamna aproximativ 0.25-0.5 kg de grasime pierduta pe saptamana.
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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