Kalkulator kalori harian: BMR dan faktor aktivitas berdasarkan berat

Formula and activity factor

Perhitungan dimulai dari metabolisme basal lalu dilanjutkan ke total pengeluaran energi harian. Rumus Mifflin-St Jeor memakai berat, tinggi, usia, dan jenis kelamin. Setelah itu gunakan faktor aktivitas: 1.2 untuk banyak duduk, 1.375 untuk aktivitas ringan, 1.55 untuk latihan sedang, 1.725 untuk gaya hidup sangat aktif. Untuk turun lemak, defisit 10 sampai 20 persen lebih mudah dijalankan daripada potongan ekstrem. Untuk stabil, lihat rata-rata berat dua minggu. Untuk naik, gunakan surplus kecil.

A simple workflow is to write the BMR number, choose the honest activity factor, calculate TDEE, then set the goal range. Keep internal planning connected through /tools/bmi-calorie, /tools/word-counter, /tools/qr-code-generator, and /hubs/health. Recalculate when steps, job demands, training days, or body weight change.

Practical insight

Kesalahan praktis sering muncul dari minuman manis, akhir pekan, makan malam larut, dan faktor aktivitas yang terlalu tinggi. Jika berat turun tetapi energi dan performa turun tajam, tambah kembali 100 sampai 150 kcal. Jika berat stagnan tetapi lingkar pinggang turun, rencana masih bekerja.

Use seven-day weight averages instead of one morning number. Review waist size, hunger, sleep, training performance, and weekend meals before changing the target. A calorie plan should make daily decisions easier, not create a rule that breaks after three days.

Safety notes

The formula is not a medical prescription. Pregnancy, medication, chronic disease, recovery, growth periods, or eating disorder history require professional guidance. The safest adjustment is small, measured, and reviewed after enough data has been collected.

FAQ

Q1. What is the basic formula?

A. Calculate BMR, multiply by activity, then adjust for the goal.

Q2. How large should the deficit be?

A. A 10 to 20 percent deficit is usually more sustainable.

Q3. Can activity be overestimated?

A. Yes. Choose the lower honest factor if unsure.

Q4. When should calories change?

A. After two weeks of seven-day averages and performance checks.

Q5. Do calculators replace tracking?

A. No. They give a starting estimate that must be corrected.

Q6. Is this medical advice?

A. No. Special medical situations need professional guidance.

Catatan verifikasi

Artikel ini dicocokkan dengan sumber primer di bawah. Periksa lagi harga, suku bunga, dan aturan yang dapat berubah sebelum memutuskan.

• Primary source: https://www.niddk.nih.gov/bwp
• Pemeriksaan yang dapat diulang: estimated maintenance energy = estimated BMR × activity factor

Batasan

Artikel ini dicocokkan dengan sumber primer di bawah. Periksa lagi harga, suku bunga, dan aturan yang dapat berubah sebelum memutuskan.

Verification date: 2026-08-29.