Günlük Kalori & TDEE Hesaplayıcı
Kilonuzu korumak (TDEE), bazal metabolizma hızınızı (BMR) ve kilo verme/alma hedeflerinizi anında hesaplayın.
Your Body & Activity Profile
Biometrics used for precise metabolic rate estimation.
Mevcut kilonuzu korumak için gereken kalori miktarı.
Hedefe Göre Günlük Kalori Planı
Önerilen Makro Besin Dağılımı
Target daily grams based on maintenance calories (2168 kcal).
TDEE, BMR ve Kalori Dengesi Nedir?
Özet: TDEE, vücudunuzun bir günde yaktığı toplam enerji miktarıdır. TDEE'nizin altında beslenmek sağlıklı bir şekilde yağ yakmanızı sağlar.
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 Enerji Denklemi
Tıp literatüründe kabul görmüş en güvenilir metabolizma hesaplama formülüdür.