Kalkulator Defisit Kalori & Diet
Hitung batas asupan kalori harian Anda untuk mencapai berat badan ideal tepat waktu secara sehat dan aman.
Goal & Weight Timeline
Define your starting weight, target goal, and deadline.
Konsumsi kalori sebanyak ini setiap hari agar target tercapai tepat waktu.
Tabel Proyeksi Penurunan per Minggu
Projected weight trajectory over your 12-week timeline.
| Minggu | Estimasi Berat | Total Penurunan |
|---|---|---|
| W1Week 1 | 77.2 kg | -0.8 kg |
| W2Week 2 | 76.3 kg | -1.7 kg |
| W3Week 3 | 75.5 kg | -2.5 kg |
| W4Week 4 | 74.7 kg | -3.3 kg |
| W5Week 5 | 73.8 kg | -4.2 kg |
| W6Week 6 | 73 kg | -5 kg |
| W7Week 7 | 72.2 kg | -5.8 kg |
| W8Week 8 | 71.3 kg | -6.7 kg |
| W9Week 9 | 70.5 kg | -7.5 kg |
| W10Week 10 | 69.7 kg | -8.3 kg |
| W11Week 11 | 68.8 kg | -9.2 kg |
| W12Week 12 | 68 kg | -10 kg |
Prinsip Defisit Kalori untuk Membakar Lemak
Ringkasan: Defisit kalori terjadi saat tubuh membakar kalori lebih banyak daripada yang masuk. 1 kg lemak tubuh setara dengan sekitar 7.700 kkal.
Weight loss is fundamentally governed by the First Law of Thermodynamics: consuming fewer calories than your Total Daily Energy Expenditure (TDEE) forces your body to oxidize stored adipose tissue (body fat) and glycogen to satisfy energetic demands.
Calorie Deficit Magnitudes, Fat Loss Rates & Lean Mass Preservation
Comparing deficit magnitudes to balance fat oxidation speed against metabolic adaptation and hormonal health:
| Deficit Strategy | Daily Calorie Cut | Weekly Weight Loss | Muscle Retention & Sustainability |
|---|---|---|---|
| Mild Deficit (10–15%) | 250 – 350 kcal/day | 0.5 lbs / 0.25 kg | Optimal (99%+ muscle preserved; zero diet fatigue) |
| Moderate Deficit (20–25%) | 500 – 750 kcal/day | 1.0 – 1.5 lbs / 0.5 – 0.7 kg | Gold Standard (High fat loss with strength retention) |
| Aggressive Deficit (30–35%) | 1,000+ kcal/day | 2.0+ lbs / 1.0 kg | Moderate risk of muscle catabolism and metabolic slowdown |
Panduan Diet Defisit yang Sehat
Pilih defisit 300–500 kkal dan cukupi kebutuhan protein harian.