Калькулятор калорий
Рассчитайте базальный уровень метаболизма (BMR) и суммарные энергозатраты (TDEE) по уравнению Миффлина-Сан Жеора.
BMR
kcal
TDEE (суточные калории)
kcal
Снижение веса (−500 ккал)
kcal
Набор веса (+500 ккал)
kcal
Коэффициенты уровня активности
| Уровень | Коэффициент | Описание |
|---|---|---|
| Сидячий | 1.200 | Офисная работа, без упражнений |
| Лёгкий | 1.375 | Лёгкие нагрузки 1-3 раза/нед. |
| Умеренный | 1.550 | Умеренные нагрузки 3-5 раз/нед. |
| Очень активный | 1.725 | Интенсивные нагрузки 6-7 раз/нед. |
| Экстремально активный | 1.900 | Спортсмен или физический труд |
Frequently Asked Questions
How are daily calorie needs calculated?
Daily calorie needs are calculated using Basal Metabolic Rate (BMR) multiplied by an activity factor. The Mifflin-St Jeor equation is most commonly used: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161 for women (or +5 for men).
What is TDEE and how does it relate to weight loss?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level. To lose weight, eat 500 calories below your TDEE for about 1 pound (0.45 kg) of weight loss per week. A deficit greater than 1,000 calories/day is generally not recommended.
How does activity level affect calorie needs?
Activity multipliers range from 1.2 (sedentary) to 1.9 (very active). A sedentary person with a BMR of 1,500 needs about 1,800 calories, while the same person with an active lifestyle may need 2,550 calories. Exercise can add 200–600 calories to daily needs.
Is the Mifflin-St Jeor equation better than Harris-Benedict?
The Mifflin-St Jeor equation (1990) is considered more accurate than the Harris-Benedict equation (1919) for most people, estimating BMR within 10% of actual values. The Harris-Benedict equation tends to overestimate calorie needs by about 5%.