Formül
Estimate BMR with the Mifflin–St Jeor equation and multiply by the activity factor; use 1.6 g/kg protein and 25% of calories from fat as starting points.
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Calorie & Nutrition Needs Calculator
Calorie & Nutrition Needs Calculator için değerlerinizi girin; formülü ve kapsamı gösterilen şeffaf, tekrarlanabilir bir sonuç alın.
YayındaScenario estimateYerel hesaplamaUS · USD
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Canlı sonuç
Estimated maintenance calories
2.556 kcal
For fat loss, try about 2.206 kcal initially and monitor the 2–4 week trend.
- Basal metabolic rate (BMR)
- 1.649 kcal
- Protein guideline
- 112 g
- Fat guideline
- 71 g
- Carbohydrate guideline
- 367 g
Reproducible, not guessed
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Kapsam
For planning by healthy adults only. People who are pregnant, breastfeeding, under 18 or managing a health condition should consult a qualified professional.
Model context
localetr-TRcountryUScurrencyUSDtimezoneAmerica/New_Yorkunit_systemimperialrules_versionus-2026.08source_languageen-US
Results are for first-pass estimates and scenario comparison. Important tax, employment, health and investment decisions should be verified against local official guidance or a qualified professional.