Calcolatore TDEE & Macro

Total Daily Energy Expenditure: calorie totali bruciate in un giorno, includendo metabolismo basale (BMR), attività fisica ed effetto termico degli alimenti. Base per dimagrire, mantenere o aumentare di peso.

Regola pratica: 1.6-2.2 g/kg di peso corporeo per chi fa attività di forza, 1.2-1.6 g/kg per sedentari o cardio leggero. Questo strumento usa 2 g/kg come default.

It is the energy you need across a whole day: the basal metabolism, the movement and the energy spent digesting. It is the starting point for losing, holding or gaining weight.

The Mifflin St Jeor, which starts from weight, height, age and sex and is today the most reliable of the estimating formulas. The result is then multiplied by the activity factor.

For people training with weights the range given is 1.6 to 2.2 grams per kilo of body weight, for sedentary people 1.2 to 1.6. The calculation uses two grams per kilo as its starting value.