Kalkulator kalorij
Ta kalkulator kalorij vam pove, koliko kalorij natančno zaužiti na dan za vaš cilj, naj bo to izguba maščobe, vzdrževanje ali grajenje mišic. Temelji na vaših vzdrževalnih kalorijah (TDEE).
Vaši rezultati
| Agresivna izguba maščobe | 2259 kcal/dan |
| Izguba maščobe | 2459 kcal/dan |
| Vzdrževanje | 2759 kcal/dan |
| Čist prirast | 3009 kcal/dan |
| Prirast | 3259 kcal/dan |
Kako deluje
- 1Iz vaših telesnih podatkov in ravni aktivnosti ocenimo vzdrževalne kalorije (TDEE).
- 2Za izgubo maščobe odštejemo zmeren primanjkljaj; za prirast mišic dodamo čist presežek.
- 3Kalorični cilj združite z dovolj beljakovinami in progresivnim treningom, da rezultat ostane mišica, ne le teža.
Pogosta vprašanja
Koliko kalorij naj zaužijem za hujšanje?
Zaužijte približno 300-500 kalorij pod svojim vzdrževanjem (TDEE) vsak dan. To povzroči stalno izgubo maščobe okoli 0,25-0,5 kg na teden, brez uničevanja energije ali mišic.
Ali je kalorični primanjkljaj dovolj za izgubo maščobe?
Da, dosleden kalorični primanjkljaj je edini pogoj za izgubo maščobe. Beljakovine in trening moči odločajo, koliko izgube je maščobe in koliko mišic.
Koliko kalorij za grajenje mišic?
Presežek 250-500 kalorij nad vzdrževanjem podpira rast mišic in hkrati omejuje prirast maščobe. Združite ga s progresivnim treningom z uporom in zadostnim vnosom beljakovin.
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.
Sorodni kalkulatorji
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