calorie Calculator | Web Calculator

Formula & Metodologi Pengiraan

            TDEE = BMR \times \text{Activity Factor (1.2 - 1.9)}
          

BMR calculated via Mifflin-St Jeor: 10W + 6.25H - 5A + S. Total Daily Energy Expenditure equals BMR multiplied by Physical Activity Level (PAL).

Panduan Penggunaan Calorie & TDEE Calculator

Select gender, input age, height, and body weight.
Select your weekly physical activity level from sedentary to athlete.
View your estimated BMR and maintenance calories (TDEE).
Select your goal (weight loss, maintenance, or muscle gain) to view recommended macro calorie targets.

Soalan Lazim (FAQ)

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories burned at complete rest to maintain vital organ functions. TDEE (Total Daily Energy Expenditure) is total calories burned daily including movement, work, and exercise.

How large of a calorie deficit is recommended for safe fat loss?

A moderate deficit of 300 to 500 kcal/day is standard for sustainable fat loss of approximately 0.5 to 1 lb (0.25-0.5 kg) per week without compromising lean muscle mass.