Kalkulator Kalorija za Mršavljenje
Ovaj kalkulator kalorija ti govori tačno koliko kalorija dnevno da jedeš za svoj cilj, bilo da skidaš salo, održavaš težinu ili gradiš mišiće. Bazira se na tvojim kalorijama za održavanje (TDEE).
Tvoji rezultati
| Agresivno skidanje sala | 2259 kcal/dan |
| Skidanje sala | 2459 kcal/dan |
| Održavanje | 2759 kcal/dan |
| Čista masa | 3009 kcal/dan |
| Masa | 3259 kcal/dan |
Kako funkcioniše
- 1Procijenimo tvoje kalorije za održavanje (TDEE) iz tjelesnih podataka i nivoa aktivnosti.
- 2Za gubitak sala oduzmemo umjeren deficit; za mišićnu masu dodamo blagi suficit.
- 3Spoji cilj kalorija sa dovoljno proteina i progresivnim treningom da rezultat bude mišić, a ne samo kilaža.
Često postavljana pitanja
Koliko kalorija dnevno za mršavljenje?
Jedi oko 300-500 kalorija ispod svog održavanja (TDEE) dnevno. To daje postojan gubitak sala od oko 0.25-0.5 kg sedmično bez gubitka energije i mišića.
Je li deficit dovoljan za gubitak sala?
Da, konstantan kalorijski deficit je jedini uslov za gubitak sala. Proteini i trening snage odlučuju koliko od toga je salo a koliko mišić.
Koliko kalorija za mišićnu masu?
Suficit od 250-500 kalorija iznad održavanja podržava rast mišića uz minimalno salo. Kombinuj ga sa progresivnim treningom i dovoljno proteina.
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.
Povezani kalkulatori
Pretvori ove brojeve u pravi plan
Treniraj sam uz Trainera besplatni tracker treninga i ishrane, ili te spojimo sa certificiranim trenerom koji gradi plan oko ovih brojeva.