Dagelijkse Calorie- & TDEE Calculator
Bereken uw onderhoudsenergie (TDEE), basaal metabolisme (BMR) en doelen voor gewichtsverlies of spieropbouw.
Your Body & Activity Profile
Biometrics used for precise metabolic rate estimation.
Aantal calorieën om uw huidige gewicht te behouden.
Caloriedoelen per Doelstelling
Aanbevolen Macronutriënten Verdeling
Target daily grams based on maintenance calories (2168 kcal).
Inzicht in TDEE, BMR en Energiebalans
Samenvatting: TDEE is het totale aantal calorieën dat uw lichaam per dag verbruikt. Een calorietekort stimuleert gewichtsverlies.
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 |
Mifflin-St Jeor Formule
De meest betrouwbare klinische standaard voor energieberekening.