칼로리 계산기
Mifflin-St Jeor 공식으로 기초대사량(BMR)과 일일 총 에너지 소비량(TDEE)을 계산합니다.
기초대사량(BMR)
kcal
TDEE (일일 칼로리)
kcal
체중 감량 (-500 kcal)
kcal
체중 증가 (+500 kcal)
kcal
활동 수준별 계수
| 수준 | 계수 | 설명 |
|---|---|---|
| 비활동적 | 1.200 | 사무직, 운동 안 함 |
| 가벼운 활동 | 1.375 | 가벼운 운동 주 1-3회 |
| 보통 활동 | 1.550 | 보통 운동 주 3-5회 |
| 매우 활동적 | 1.725 | 고강도 운동 주 6-7회 |
| 운동선수 수준 | 1.900 | 운동선수 또는 육체노동 |
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%.