Clinical Mifflin-St Jeor Engine
Calculadora de Calorias Diárias e Déficit (TDEE)
Calcule sua Taxa Metabólica Basal (TMB) e Gasto Energético Diário com a fórmula clínica de Mifflin-St Jeor.
02 / Daily Calorie & TDEE Target Planner
Calculadora de Calorias Diárias e Déficit (TDEE)
Calcule sua Taxa Metabólica Basal (TMB) e Gasto Energético Diário com a fórmula clínica de Mifflin-St Jeor.
Calorias de ManutençãoZero Weight Change
2,534calories / day
Basal Metabolic Rate (BMR): 1,724 kcal (energy burned completely at rest).
Weight Management Targets
Perda de Peso Suave (-0,25 kg/sem)-0.25 kg / wk
2,284kcal/day
Perda de Peso Padrão (-0,5 kg/sem)-0.50 kg / wk
2,034kcal/day
Déficit Acelerado (-1,0 kg/sem)-1.00 kg / wk
1,534kcal/day
Lean Muscle Gain+0.25 kg / wk
2,784kcal/day
Optimal Macro Distribution
High Protein Fitness Split (40% C / 35% P / 25% F)
Protein
178g
712 kcalCarbs
203g
814 kcalTotal Fat
56g
509 kcalZ7-Day Zigzag Calorie Cycling ScheduleOvercome Plateaus ↓
Zigzag calorie cycling prevents metabolic slowdown during fat loss by incorporating higher-calorie refeed days on weekends while maintaining your exact weekly net deficit.