Kalkulator Kebutuhan Kalori & TDEE
Hitung kalori harian (TDEE), laju metabolisme basal (BMR), dan target kalori untuk diet defisit atau surplus.
Your Body & Activity Profile
Biometrics used for precise metabolic rate estimation.
Kalori yang dibutuhkan untuk mempertahankan berat badan saat ini.
Target Kalori Berdasarkan Tujuan
Rekomendasi Pembagian Makronutrisi
Target daily grams based on maintenance calories (2168 kcal).
Memahami TDEE, BMR & Keseimbangan Energi
Ringkasan: TDEE adalah jumlah total kalori yang dibakar tubuh Anda setiap hari. Mengonsumsi kalori di bawah TDEE menghasilkan defisit kalori untuk menurunkan berat badan.
Your Total Daily Energy Expenditure (TDEE) encompasses Basal Metabolic Rate (BMR, 60–70%), the Thermic Effect of Food (TEF, ~10%), Non-Exercise Activity Thermogenesis (NEAT, 15%), and Exercise Energy Expenditure (EEE, 5–15%).
Physical Activity Level (PAL) Multipliers & Daily Step Targets
How activity multipliers scale baseline BMR to calculate exact daily maintenance calories:
| Activity Level Tier | PAL Multiplier | Daily Step Equivalent | Weekly Exercise Routine |
|---|---|---|---|
| Sedentary | 1.200 × BMR | < 5,000 steps/day | Desk job, minimal purposeful walking |
| Light Activity | 1.375 × BMR | 5,000 – 7,500 steps/day | 1 to 3 days/week of light cardio or yoga |
| Moderate Activity | 1.550 × BMR | 7,500 – 10,000 steps/day | 3 to 5 days/week of gym resistance training or running |
| Very Active | 1.725 × BMR | 10,000 – 14,000 steps/day | 6 to 7 days/week of vigorous athletic training |
| Extra Active / Athlete | 1.900 × BMR | > 15,000 steps/day | Physical labor job or 2x/day competitive training |
Formula Mifflin-St Jeor
Metode paling akurat yang direkomendasikan para ahli nutrisi klinis.