Kalori Hesaplayici
Bu kalori hesaplayici, ister yag yakmak, ister korumak, ister kas yapmak olsun, hedefiniz icin gunde tam olarak kac kalori yemeniz gerektigini soyler. Koruma kalorilerinize (TDEE) dayanir.
Sonuclariniz
| Agresif yag kaybi | 2259 kcal/gun |
| Yag kaybi | 2459 kcal/gun |
| Koruma | 2759 kcal/gun |
| Temiz kutle artisi | 3009 kcal/gun |
| Kutle artisi | 3259 kcal/gun |
Nasil calisir
- 1Vucut bilgileriniz ve aktivite seviyenizden koruma kalorilerinizi (TDEE) tahmin ediyoruz.
- 2Yag yakmak icin olculu bir acik cikariyoruz; kas yapmak icin temiz bir fazla ekliyoruz.
- 3Kalori hedefinizi yeterli protein ve kademeli antrenmanla birlestirin ki sonuclar sadece kilo degil kas olarak kalsin.
Sikca sorulan sorular
Kilo vermek icin kac kalori yemeliyim?
Her gun koruma kalorinizin (TDEE) yaklasik 300-500 kalori altinda yiyin. Bu, enerjinizi veya kasinizi ezmeden haftada yaklasik 0.25-0.5 kg istikrarli yag kaybi saglar.
Yag yakmak icin kalori acigi yeterli mi?
Evet, istikrarli bir kalori acigi yag kaybinin tek gereksinimidir. Protein ve kuvvet antrenmani ise kaybin ne kadarinin yag, ne kadarinin kas olacagini belirler.
Kas yapmak icin kac kalori?
Koruma seviyesinin 250-500 kalori uzerindeki bir fazla, yag kazanimini sinirlarken kas gelisimini destekler. Bunu kademeli direnc antrenmani ve yeterli proteinle birlestirin.
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.
Ilgili hesaplayicilar
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