Kalori Açığı Hesaplayıcı – Kilo Verme
Hedef kilonuza ulaşmak için gereken günlük kalori açığını hesaplayın.
Ne is a Kalori Deficit?
A calorie deficit occurs Ne zaman you consume fewer Kalori than Sizin vücut burns. Since yaklaşık 7,700 Kalori equal 1 kg of vücut yağ, a deficit of 500 kcal/gün would sonuç in roughly 0.5 kg of ağırlık loss per hafta.
This hesaplayıcı first estimates Sizin TDEE (Toplam Daily Energy Expenditure) using the Mifflin-St Jeor denklem, then calculates the daily kalori deficit needed to lose Sizin desired ağırlık içinde Sizin chosen timeframe.
Nasıl GDYF is Calculated
TDEE = BMH × Activity Multiplier. Sizin Basal Metabolic Oran (BMH) is estimated with the Mifflin-St Jeor formül (the most doğru general-population formül):
- Men: BMH = 10 × ağırlık(kg) + 6.25 × boy(cm) − 5 × yaş + 5
- Women: BMH = 10 × ağırlık(kg) + 6.25 × boy(cm) − 5 × yaş − 161
Activity multipliers: Sedentary (×1.2), Light (×1.375), Moderate (×1.55), Active (×1.725), Very Active (×1.9).
Safe Oran of Ağırlık Loss
Health authorities generally recommend losing no more than 0.5–1.0 kg (1–2 lb) per hafta, which corresponds to a deficit of 500–1,000 kcal/gün. Larger deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Most guidelines also recommend a minimum daily intake of 1,200 kcal for women and 1,500 kcal for men. If our hesaplayıcı returns a target altında these thresholds, extend Sizin timeframe or combine diet with increased egzersiz.
Sık Sorulan Sorular
Nasıl many Kalori should I cut per gün to lose 1 kg per hafta?
To lose 1 kg per hafta, you need a deficit of yaklaşık 7,700 kcal per hafta, or 1,100 kcal per gün. This is a large deficit for most people; many find a 500 kcal/gün deficit (0.5 kg/hafta) more sustainable.
Is a kalori deficit the only way to lose ağırlık?
Kalori balance is the fundamental mechanism of ağırlık change, but the quality of Kalori matters too. High-protein diets, adequate uyku, stress management, and regular egzersiz all support yağ loss oysa preserving kas kütlesi.
Ne if my target Kalori are too low?
If the hesaplayıcı shows a dangerously low target (altında 1,200 kcal), extend Sizin timeframe. Losing ağırlık too hızlıca causes muscle loss and nutrient deficiencies. Aim for a moderate, sustainable deficit over a longer adet dönem.
"A deficit of 500 to 1,000 calories per day typically results in a weight loss of 1 to 2 pounds (0.45–0.9 kg) per week. Losing weight at this gradual rate is more sustainable long-term and helps preserve lean muscle mass compared to more aggressive calorie restriction."