Hitung Kebutuhan Kalori

Kalkulator kalori menghitung kebutuhan energi harian Anda (TDEE) menggunakan persamaan Mifflin-St Jeor yang telah divalidasi secara ilmiah. Hasilnya mempertimbangkan usia, jenis kelamin, tinggi badan, berat badan, dan tingkat aktivitas fisik. Baik tujuan Anda menurunkan berat badan, membangun otot, atau mempertahankan berat badan — angka ini adalah panduan nutrisi Anda.

Lengkapi perhitungan dengan BMI Anda untuk gambaran kesehatan yang lengkap. Kalkulator Kebutuhan Air kami membantu menentukan asupan cairan yang ideal untuk melengkapi rencana diet Anda.

How is daily calorie need calculated?

Daily calorie requirements are estimated using the Harris-Benedict equation (updated by Mifflin-St Jeor in 1990), which calculates your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — and then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight − 6.25 × height − 5 × age − 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active athlete). This calculator uses the Mifflin-St Jeor formula, which is considered the most accurate for the general population.

Calorie deficit and surplus: the science of weight change

One kilogram of body fat contains approximately 7,700 kilocalories. A sustained daily deficit of 500 kcal therefore produces roughly 0.5 kg of fat loss per week — a rate considered both safe and physiologically sustainable. Going below 1,200 kcal (women) or 1,500 kcal (men) risks muscle loss, nutrient deficiencies and metabolic adaptation. Always pair calorie tracking with BMI monitoring and adequate hydration for sustainable results.