Kalkulator Kalori — Kebutuhan harian

Unit System

Gender

Age

years

Height

Weight

Activity Level

Formula

Daily Caloric Needs

—calories/day to maintain weight

Mild Weight Loss

—0.5 lb/week

Weight Loss

—1 lb/week

Extreme Weight Loss

—2 lb/week

Mild Weight Gain

—0.5 lb/week

Macro Breakdown (Maintenance)

—Carbs (50%)

—Protein (25%)

—Fat (25%)

Basal Metabolic Rate

—cal/day

Calories your body burns at complete rest.

Pertanyaan umum

Bagaimana hitung kalori harian?

Metabolisme basal (Mifflin-St Jeor) kali aktivitas: alat mengerjakan semua.

1 kg berapa kalori?

Sekitar 7.700; defisit 500/hari ≈ turun 0,5 kg/minggu.

1.200 kalori sehari banyak?

Tidak, sangat sedikit: minimum hanya dengan pengawasan dokter singkat.

Target harian berapa?

Wanita ~1.800–2.200, pria ~2.200–3.000; alat mempersonalisasi.

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