TDEE Kalkulator (dnevna potrošnja kalorija)
TDEE je ukupan broj kalorija koje potrošiš tokom dana. Unesi svoje podatke da dobiješ kalorije za održavanje, te ciljeve za skidanje sala i za dobijanje mišićne mase, po Mifflin-St Jeor formuli.
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
- 1Prvo računamo tvoj BMR (kalorije u mirovanju) po Mifflin-St Jeor formuli, najtačnijoj za većinu ljudi.
- 2BMR množimo faktorom aktivnosti (1.2 sjedilački do 1.9 za sportiste) da dobijemo TDEE.
- 3Iz TDEE dobijaš praktične ciljeve: deficit od 300-500 kcal za gubitak sala, održavanje, ili suficit 250-500 kcal za mišićnu masu.
Često postavljana pitanja
Šta je TDEE?
TDEE je ukupan broj kalorija koje potrošiš u toku dana, uključujući metabolizam u mirovanju, probavu, kretanje i trening. To je broj oko kojeg jedeš da bi održao težinu.
Koliko je tačan TDEE kalkulator?
Mifflin-St Jeor procjena je unutar oko 10% za većinu ljudi. Koristi je kao početnu tačku pa koriguj prema stvarnoj promjeni težine kroz 2-3 sedmice.
Koliko ispod TDEE za mršavljenje?
Deficit od 300-500 kalorija dnevno je idealan: dovoljno brz za rezultate a čuva mišiće. To je otprilike 0.25-0.5 kg sala sedmično.
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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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.