Kalkulator TDEE
Vaš TDEE (skupna dnevna poraba energije) pove, koliko kalorij porabite na dan. Vnesite svoje podatke in dobite vzdrževalne kalorije ter cilje za izgubo maščobe in prirast, izračunane po enačbi Mifflin-St Jeor.
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
- 1Vaš BMR (kalorije, porabljene v mirovanju) izračunamo z enačbo Mifflin-St Jeor, ki je za večino ljudi najnatančnejša formula.
- 2BMR pomnožimo s faktorjem aktivnosti (1,2 za sedeče do 1,9 za športnike), da dobimo TDEE.
- 3Iz TDEE izpeljemo praktične cilje: primanjkljaj 300-500 kcal za izgubo maščobe, vzdrževanje ali presežek 250-500 kcal za grajenje mišic.
Pogosta vprašanja
Kaj je TDEE?
TDEE je skupno število kalorij, ki jih porabite v dnevu, vključno s presnovo v mirovanju, prebavo, dnevnim gibanjem in vadbo. To je številka, okoli katere jeste, da ohranjate svojo težo.
Kako natančen je kalkulator TDEE?
Ocena Mifflin-St Jeor je za večino ljudi natančna na približno 10 %. Uporabite jo kot izhodišče in nato prilagodite glede na dejansko spremembo teže v 2-3 tednih.
Koliko kalorij pod TDEE za izgubo maščobe?
Primanjkljaj 300-500 kalorij na dan je najboljša izbira: dovolj hitro za viden napredek in hkrati ohranja mišice. To je približno 0,25-0,5 kg izgube maščobe na teden.
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
Spremenite te številke v pravi načrt
Trainera vas poveže s certificiranimi trenerji, ki vaš načrt zgradijo okoli teh številk, poleg tega pa dobite sledilnik prehrane in vadbe, da jih dosežete vsak dan.