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Andaran

Kalorie udregner

4 posts in this topic

Jeg er lidt i tvivl om hvor mange kalorier jeg skal indtage og selvom man ikke helt kan regne med sådan nogle kalorier udregnere. Er der en der kan give mig et link til sådan en udregner?

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Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.

1 kilogram = 2.2 lbs.

Example:

You are female

You are 30 yrs old

You are 5' 6 " tall (167.6 cm)

You weigh 120 lbs. (54.5 kilos)

Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:

Your BMR is 1339 calories per day

Your activity level is moderately active (work out 3-4 times per week)

Your activity factor is 1.55

Your TDEE = 1.55 X 1339 = 2075 calories/day

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Jeg åbner lige op for en gammel tråd.

Jeg har brugt metoden ovenover.

66 + (13.7 x 107) + (5 x 190) - (6.8 x 19)

Det svarer så til ca. 2350

Jeg vil så antage at jeg er "lightly active". Så skal jeg vel gange 2350 med 1.375?

2350 x 1.375 = 3231.25

Vil det sige jeg "skal" indtage 3231.25kcal dagligt for at holde vægten ved lige? :blink:

Personligt mener jeg selv at 2350 lyder mere sandsynligt.

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Og netop derfor skal man ikke stole blindt på den slags formler. Hvis du nu tæller hvor meget du rent faktisk indtager hver dag over f.eks. en uge, så får du en meget bedre idé om dit behov også end en beregner kan give

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