TDEE kalkulator
A TDEE (teljes napi energiafelhasznalas) azt mutatja, hany kaloriat egetsz el naponta. Add meg az adataidat, es megkapod a fenntartasi kaloriaid, valamint a fogyokuras es tomegeloi celokat, a Mifflin-St Jeor keplettel szamolva.
Az eredmenyeid
| Agressziv zsirvesztes | 2259 kcal/nap |
| Zsirvesztes | 2459 kcal/nap |
| Fenntartas | 2759 kcal/nap |
| Tiszta tomegeles | 3009 kcal/nap |
| Tomegeles | 3259 kcal/nap |
Hogyan mukodik
- 1Kiszamitjuk a BMR-edet (nyugalmi allapotban elegetett kaloria) a Mifflin-St Jeor keplettel, amely a legtobb ember szamara a legpontosabb keplet.
- 2A BMR-t megszorozzuk egy aktivitasi szorzoval (1,2 ulomunkatol egeszen 1,9-ig sportoloknal), igy kapjuk meg a TDEE-t.
- 3A TDEE-bol gyakorlati celokat vezetunk le: 300-500 kcal deficit a zsirveszteshez, fenntartas, vagy 250-500 kcal tobblet az izomepiteshez.
Gyakori kerdesek
Mi az a TDEE?
A TDEE az a teljes kaloriamennyiseg, amit egy nap alatt elegetsz, beleertve a nyugalmi anyagcseret, az emesztest, a napi mozgast es az edzest. Ez az a szam, ami korul enned kell a suly megtartasahoz.
Mennyire pontos egy TDEE kalkulator?
A Mifflin-St Jeor becsles a legtobb embernel korulbelul 10 szazalekon belul pontos. Hasznald kiindulopontkent, majd 2-3 het valos sulyvaltozasa alapjan finomitsd.
Mennyivel a TDEE alatt kell enni a fogyashoz?
A napi 300-500 kaloria deficit az ideal: eleg gyors ahhoz, hogy lasd az eredmenyt, kozben megorzi az izmot. Ez nagyjabol heti 0,25-0,5 kg zsirvesztest jelent.
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.
Kapcsolodo kalkulatorok
Valtsd valora ezeket a szamokat egy igazi tervvel
A Trainera osszekot teged tanusitott edzokkel, akik ezekre a szamokra epitik a tervedet, hozza pedig etkezes- es edzeskoveto, hogy nap mint nap elerd oket.