Calcolatore Calorie & Fabbisogno TDEE
Calcola le calorie di mantenimento (TDEE), il metabolismo basale (BMR) e i tuoi obiettivi di dimagrimento o massa.
Your Body & Activity Profile
Biometrics used for precise metabolic rate estimation.
Calorie necessarie per mantenere il peso attuale.
Obiettivi Calorici per la Tua Forma
Ripartizione dei Macronutrienti
Target daily grams based on maintenance calories (2168 kcal).
Comprendere TDEE, BMR e Bilancio Calorico
In breve: Il TDEE rappresenta il consumo energetico totale giornaliero. Un deficit calorico mirato attiva la riduzione del grasso corporeo.
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 di Mifflin-St Jeor
Il modello matematico più affidabile per la stima del consumo calorico basale.