Calorie Calculator - TDEE, BMR, Weight Loss, and Maintenance

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Kalkulator
Calorie Calculator

What is "Daily Calories"?

Daily calorie targets should be based on maintenance first, then adjusted for fat loss or muscle gain.

Example: A calorie target fails more often from being unrealistic than from being mathematically off by a small amount.

Kalkulator Kalori

Jenis Kelamin

Pria Wanita

Usia

Tinggi (cm)

Berat (kg)

Tingkat Aktivitas

Laju Metabolisme Basal (BMR)

1,649 kcal

Calories burned at complete rest

Total Pengeluaran Energi Harian (TDEE)

2,556 kcal

Total daily calories burned

Recommended Calories by Goal

Goal	Daily Calories
Pertahankan Berat Badan	2,556 kcal
Penurunan Berat Ringan (-0,25kg/minggu)	2,306 kcal
Penurunan Berat (-0,5kg/minggu)	2,056 kcal
Peningkatan Berat Ringan (+0,25kg/minggu)	2,806 kcal
Peningkatan Berat (+0,5kg/minggu)	3,056 kcal

🍎

Daily Calorie Result

2,556 kcal

BMR 1,649 kcal, based on activity level

🎉 Bagikan dengan teman!

Bagikan hasil Anda dan bandingkan dengan teman

#칼로리 #다이어트 #식단 #건강

Apa itu Persamaan Mifflin-St Jeor?

Persamaan Mifflin-St Jeor, yang dikembangkan pada tahun 1990, saat ini dianggap sebagai rumus paling akurat untuk menghitung Laju Metabolisme Basal (BMR). Ini direkomendasikan oleh American Dietetic Association.

Rumusnya

👨 Pria: BMR = 10×berat(kg) + 6,25×tinggi(cm) - 5×usia + 5

👩 Wanita: BMR = 10×berat(kg) + 6,25×tinggi(cm) - 5×usia - 161

Apa itu TDEE?

TDEE (Total Pengeluaran Energi Harian) adalah jumlah total kalori yang Anda bakar setiap hari. Dihitung dengan mengalikan BMR Anda dengan faktor aktivitas.

Activity Multipliers

Activity Level	Multiplier	Description
Tidak Aktif (sedikit atau tanpa olahraga)	1.2	Desk job, no exercise
Ringan (olahraga 1-3 hari/minggu)	1.375	Light exercise 1-3 days/week
Sedang (olahraga 3-5 hari/minggu)	1.55	Moderate exercise 3-5 days/week
Aktif (olahraga 6-7 hari/minggu)	1.725	Hard exercise 6-7 days/week
Sangat Aktif (olahraga berat setiap hari atau pekerjaan fisik)	1.9	Very hard exercise or physical job

Tips Makan Sehat

✓Hindari pembatasan kalori ekstrem (pertahankan setidaknya 80% dari TDEE)
✓Dapatkan cukup protein (1,6-2,2g per kg berat badan)
✓Tetap terhidrasi (setidaknya 2L air setiap hari)
✓Makan makanan kaya serat

💡Check these out next

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Plan meals based on your target calories

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Siapa yang Perlu Memakai Alat Ini?

Cek dulu pengguna dan situasi yang paling cocok.

🎯

Best-fit users

Useful when you want numbers around TDEE, deficit, and maintenance calories.

DecisionFit

📊

Comparison-first users

Helpful when you need to compare your current setup against a realistic alternative.

CompareChoice

💸

Cash-flow aware users

Good when sustainability matters more than the headline number.

Cash FlowReality

🧭

People who need a baseline

Start here when you want a numeric baseline before taking action.

BaselinePlanning

Contoh perhitungan

Angka konkret membantu Anda memutuskan lebih cepat.

Scenario 1

Run a realistic baseline first

Result

See the first decision threshold quickly

A rough baseline is better than guessing.

Scenario 2

Change one major variable

Result

Watch how decision quality changes

Structure often matters more than the headline number.

Scenario 3

Use a more conservative assumption

Result

Stress-test the plan before committing

Conservative assumptions usually create better real-world plans.

Perbandingan situasi serupa

X vs Y, seberapa mampu, dan kapan lebih menguntungkan.

Buka alat perbandingan

X vs Y

Best for

When two choices look similar on the surface

Watch for

The hidden structure often matters more than the headline number.

Decision rule

Cash flow and sustainability usually matter more than optics.

How much is really affordable?

Best for

When approved amount and healthy amount are not the same

Watch for

Maximum eligibility is rarely the same as safe capacity.

Decision rule

Set the monthly burden you can carry first, then build around it.

When is this favorable?

Best for

When timing or conditions change the answer

Watch for

Delay can become more expensive than expected.

Decision rule

Prepared structure and consistency usually beat perfect timing.

💡

Expert Tip

Long-term diet success usually comes from starting with a modest deficit, not the lowest number you can tolerate. When progress stalls, adjust activity and tracking accuracy before slashing calories again.

— Weight-management best practice

Pertanyaan umum

What should I look at first in this calculator?

Start with the assumption that changes the result most. This tool is most useful for setting a decision baseline, not pretending the first number is perfect.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including BMR plus daily activities and exercise.

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation, developed in 1990, is currently considered the most accurate formula for calculating BMR. It is recommended by the American Dietetic Association.

📌 Key Takeaways

📌Calorie goals should usually be based on TDEE, not BMR
⚖️A 300-500 calorie deficit is often easier to sustain than a crash diet
🏃If activity changes, old calorie targets can become inaccurate fast
🥗Calories work better when paired with protein and sustainable meal structure

📊 The Science Behind Calorie Calculation

What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the minimum number of calories your body needs at complete rest for basic life functions like breathing, temperature regulation, and cell activity. Simply put, it's the energy you burn in 24 hours while doing nothing. This calculator uses the Mifflin-St Jeor equation, currently recognized as the most accurate BMR calculation method.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your total daily calorie expenditure, combining BMR with daily activities and exercise. It's calculated by multiplying BMR by an activity factor based on your lifestyle. Knowing your TDEE helps you set accurate calorie goals for weight loss (eat less than TDEE), maintenance (eat TDEE), or weight gain (eat more than TDEE).

💡 Activity Factor Guide

• Sedentary (1.2): Office work, little exercise
• Light (1.375): Light exercise 1-3 days/week
• Moderate (1.55): Moderate exercise 3-5 days/week
• Active (1.725): Hard exercise 6-7 days/week
• Very Active (1.9): Physical job or training twice daily

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📚 Panduan perhitungan lokal

Logika rumus

Menggunakan rumus publik untuk keuangan, pinjaman, rasio, dan konversi satuan.

Cakupan sumber

Mengacu pada standar publik dan praktik umum per negara.

Asumsi

Pajak, biaya, suku bunga, dan batas berbeda antar wilayah/lembaga.

Result Interpretation

Gunakan hasil ini sebagai skenario dasar. Sebelum memutuskan, bandingkan dengan penawaran nyata dan aturan pajak lokal.

Preset lokal

Mata uang: IDR

Satuan: metric

Model pajak: US payroll estimate

Catatan regulasi

Alat ini memakai preset regional untuk estimasi. Syarat nyata dan batas hukum dapat berbeda menurut lembaga dan aturan lokal.

Aksi yang disarankan

Bandingkan minimal 2-3 penyedia lokal sebelum final.
Cek ulang biaya, pajak, dan klausul pelunasan dipercepat secara tertulis.
Uji skenario stres dengan bunga +1-2% dan pendapatan turun.

Sebelum keputusan nyata, pastikan aturan terbaru di lembaga setempat.

Lihat detail kebijakan