Kalkulator Kalori
Hitung kebutuhan kalori harian Anda untuk menurunkan, menjaga, atau menambah berat badan.
Enter your details and click calculate to see your daily calorie requirements.
Rumus Perhitungan Kalori
Persamaan Mifflin-St Jeor
Men:
BMR = 10W + 6.25H - 5A + 5Women:
BMR = 10W + 6.25H - 5A - 161High accuracy, widely used by professionals.
Persamaan Harris-Benedict yang Direvisi
Men:
BMR = 13.397W + 4.799H - 5.677A + 88.362Women:
BMR = 13.397W + 3.098H - 4.330A + 447.593Rumus Katch-McArdle
BMR = 370 + 21.6(1 - F)WMost accurate for lean individuals.
WW = berat badan dalam kg
HH = tinggi badan dalam cm
AA = usia dalam tahun
FF = persentase lemak tubuh
Apa itu Kalori?
Kalori adalah unit energi dalam makanan.
Manajemen Berat Badan
Untuk turun berat badan, Anda butuh defisit kalori.
Kalori dalam Makanan Umum
| Makanan | Kalori |
|---|---|
| Fruits | |
| Apple (medium) | 95 kcal |
| Banana (medium) | 105 kcal |
| Orange (medium) | 62 kcal |
| Strawberries (1 cup) | 49 kcal |
| Grains & Starches | |
| White Rice (1 cup cooked) | 205 kcal |
| Brown Rice (1 cup cooked) | 216 kcal |
| Oatmeal (1 cup cooked) | 158 kcal |
| Bread (1 slice) | 79 kcal |
| Proteins | |
| Chicken Breast (3 oz) | 140 kcal |
| Beef (3 oz, 85% lean) | 213 kcal |
| Egg (1 large) | 78 kcal |
| Salmon (3 oz) | 177 kcal |
| Dairy | |
| Milk (1 cup, 2%) | 122 kcal |
| Greek Yogurt (6 oz) | 100 kcal |
| Cheddar Cheese (1 oz) | 115 kcal |
Kalori Terbakar dari Olahraga Umum
| Aktivitas (1 jam) | 57 kg | 70 kg | 84 kg |
|---|---|---|---|
| Bersepeda | 240 | 298 | 355 |
| Menari | 165 | 205 | 244 |
| Golf | 198 | 246 | 294 |
| Jogging | 315 | 391 | 469 |
| Lari (8 km/jam) | 375 | 465 | 555 |
| Berenang | 360 | 446 | 534 |
| Tenis | 315 | 391 | 469 |
| Jalan kaki (5 km/jam) | 150 | 186 | 222 |
| Angkat beban | 135 | 167 | 200 |
| Yoga | 120 | 149 | 178 |
Energi dari Komponen Makanan Umum
| Komponen | kcal / gram |
|---|---|
| Lemak | 9 kcal |
| Alkohol | 7 kcal |
| Protein | 4 kcal |
| Karbohidrat | 4 kcal |
| Serat | 2 kcal |