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Berapa Kalori yang Harus Dibakar Setiap Hari Agar Berat Badan Turun?

Berapa Kalori yang Harus Dibakar Setiap Hari Agar Berat Badan Turun?
Ilustrasi perencanaan diet dan hidup sehat. Credits: Freepik.

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Asupan dan pemakaian kalori harian memiliki hubungan yang erat dengan penurunan berat badan. Bila ingin berat badan turun, maka Anda harus membakar lebih banyak kalori daripada jumlah kalori yang didapat melalui asupan makanan setiap harinya. Anda juga bisa memakan makanan dengan jumlah kalori yang lebih sedikit daripada kebutuhan kalori harian. Hal ini disebut sebagai defisit kalori.

Untuk menciptakan defisit kalori, maka Anda bisa mengurangi asupan kalori melalui diet, meningkatkan aktivitas fisik untuk membakar kalori lebih banyak, atau menggabungkan keduanya.

 

Risiko Jika Mengurangi Asupan Kalori Berlebihan

Bila ingin menurunkan berat badan, Anda bisa mengurangi jumlah makanan yang dimakan setiap harinya. Namun mengurangi kebutuhan asupan kalori harian secara berlebihan, dan makan dengan jumlah kalori yang sangat rendah tanpa pengawasan dokter bisa memberikan dampak negatif pada tubuh, di antaranya:

  • Berat badan turun dengan cepat dan meningkatkan risiko terbentuknya batu empedu
  • Kekurangan zat nutrisi seperti vitamin dan mineral
  • Memperlambat laju metabolisme tubuh
  • Mengalami masalah pencernaan
  • Merasa lemas
  • Masalah menstruasi

Baca Juga: 5 Hal yang Perlu Dipertimbangkan Sebelum Mencoba Defisit Kalori

 

Kebutuhan Kalori Harian

Ketika Anda ingin menurunkan berat badan, Anda harus mengetahui kebutuhan kalori harian Anda untuk mengetahui seberapa banyak defisit kalori yang aman untuk dilakukan setiap harinya. Jangan sampai Anda makan terlalu sedikit atau melakukan olahraga yang terlalu berat. Kebutuhan kalori harian bisa berbeda-beda, tergantung pada usia, tingkat aktivitas fisik sehari-hari, komposisi tubuh, kondisi kesehatan Anda dan obat-obatan yang sedang rutin diminum.

Seorang pria dewasa umumnya membutuhkan sekitar 2.200-3.000 kalori per hari, sedangkan wanita dewasa membutuhkan sekitar 1.600-2.200 kalori per hari. Tubuh Anda bisa membakar lebih banyak kalori bila Anda semakin aktif, dan membakar lebih sedikit kalori bila Anda memiliki gaya hidup yang sedenter. Anak-anak yang sedang dalam masa pertumbuhan dan remaja juga umumnya lebih banyak memerlukan energi.

Baca Juga: Turunkan Berat Badan Dengan Menghitung Kalori Makanan

 

Berapa Kalori yang Harus Dibakar untuk Menurunkan Berat Badan?

Seperti yang telah disebutkan sebelumnya, defisit kalori bisa didapatkan bila Anda melakukan olahraga atau aktivitas fisik yang membantu membakar kalori, mengurangi asupan kalori harian atau mengombinasikan keduanya.

Menurut para ahli, agar penurunan berat badan bertahan lama, kalori defisit yang ideal adalah penurunan sekitar 10-20% dari total pengeluaran energi harian (TDEE) Anda. Cara ini termasuk pendekatan paling realistis dan bisa memberikan berat badan yang aman dalam jangka waktu yang panjang.

Anda bisa memakai rumus Mifflin-St Jeor untuk mengetahui seberapa banyak kalori yang perlu Anda dapatkan setiap harinya. Rumus ini menggunakan laju metabolik tubuh saat istirahat dan tingkat aktivitas sehari-hari. Berikut rumusnya:

 

Laju metabolik istirahat (RMR, Resting Metabolic Rate) x tingkat aktivitas = kalori yang diperlukan untuk menjaga berat badan

 

Rumus laju metabolik istirahat:

  • RMR Pria: (9,99 x berat badan dalam kg) + (6,25 x tinggi badan dalam cm) - (4,92 x usia) + 5
  • RMR Wanita: (9,99 x berat badan dalam kg) + (6,25 x tinggi badan dalam cm) - (4,92 x usia) - 161

Tingkat aktivitas harian:

  • Gaya hidup sedenter, aktivitas sedikit atau tidak sama sekali: 1,2
  • Sedikit aktif, melakukan aktivitas ringan 1-3 hari per minggu: 1,375
  • Cukup aktif, melakukan aktivitas sedang 3-5 hari per minggu: 1,55
  • Sangat aktif, melakukan aktivitas berat 6-7 hari per minggu: 1,725
  • Aktif sekali, melakukan aktivitas sangat berat: 1,9

 

Sebagai contoh, bila Anda perempuan berusia 30 tahun dengan berat badan 68 kg dan tinggi badan 168 cm, dengan tingkat aktivitas harian sedenter, maka rumusnya adalah sebagai berikut:

 

Mifflin-St Jeor: RMR wanita x tingkat aktivitas harian

                        [ (9,99 x 68 kg) + (6,25 x 168 cm) - (4,92 x 30 tahun) - 161 ] x 1,2

                        1420,72 x 1,2 = 1704,864 kalori

 

Jadi, bila Anda ingin menurunkan berat badan, Anda bisa mengurangi 10-20 persen asupan kalori harian dari total kalori yang sudah dihitung dari rumus di atas. Anda juga dapat makan seperti biasa dan meningkatkan tingkat aktivitas harian, atau mengombinasikan keduanya.

 

Aktivitas untuk Membakar Kalori Harian Tubuh

Pembakaran kalori setiap orang bisa berbeda-beda saat melakukan kegiatan yang sama. Orang dengan berat badan lebih besar cenderung membakar lebih banyak kalori dibanding orang dengan berat badan lebih rendah.

Ada banyak aktivitas fisik yang dapat membantu membakar kalori tubuh, di antaranya:

  • Lari atau jogging
  • Bersepeda
  • Renang
  • Senam atau aerobik
  • Lompat tali
  • Latihan kekuatan di gym
  • Yoga
  • Zumba
  • Latihan interval tinggi (HIIT)
  • Pelatihan kardio dalam air

Kombinasi latihan kekuatan seperti angkat beban dan juga latihan kardio serta pola makan sehat dapat membantu Anda mencapai berat badan sehat yang diinginkan. Pola makan yang seimbang juga penting untuk mencapai dan mempertahankan berat badan yang sehat. Konsultasikan asupan makanan Anda untuk mendapatkan berat badan yang sehat dengan ahli gizi atau dokter. Anda juga bisa memanfaatkan layanan konsultasi kesehatan melalui aplikasi Ai Care yang bisa diunduh di App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Kamis, 12 Oktober 2023 | 08:25
Tags : Diet aktivitas fisik Berat Badan pola makan defisit kalori

Katey Davidson, MScFN, RD, CPT (2023). How Many Calories Do I Burn in a Day?. Available from: https://www.healthline.com/health/fitness-exercise/how-many-calories-do-i-burn-a-day#daily-calorie-burn-by-intent 

Caroline Kaufman, MS, RDN (2022). 4 Ways Low-Calorie Diets Can Sabotage Your Health. Available from: https://www.eatright.org/health/wellness/weight-and-body-positivity/4-ways-low-calorie-diets-can-sabotage-your-health 

NHS UK (2019). What should my daily intake of calories be?. Available from: https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be/ 

Paul Frysh (2023). Caloric Deficit: What to Know. Available from: https://www.webmd.com/diet/calorie-deficit 

Kirsten Nunez (2023). 12 Exercises That Burn the Most Calories. Available from: https://www.healthline.com/health/what-exercise-burns-the-most-calories 

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    • WebController.php#748aicare_prod_new1.53msselect `healthpedia`.*, `healthpedia_post`.`post_id` as `pivot_post_id`, `healthpedia_post`.`healthpedia_id` as `pivot_healthpedia_id`, `healthpedia_post`.`created_at` as `pivot_created_at`, `healthpedia_post`.`updated_at` as `pivot_updated_at` from `healthpedia` inner join `healthpedia_post` on `healthpedia`.`id` = `healthpedia_post`.`healthpedia_id` where `healthpedia_post`.`post_id` = 7999 and `healthpedia`.`deleted_at` is null
      Bindings
      • 0: 7999
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • app/Http/Controllers/WebController.php:748
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • WebController.php#779aicare_prod_new6.36msupdate `posts` set `views_count` = 849 where `id` = 7999
      Bindings
      • 0: 849
      • 1: 7999
      Backtrace
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
    • ActivityLogger.php#174aicare_prod_new8.6msinsert into `activity_log` (`log_name`, `properties`, `batch_uuid`, `event`, `subject_id`, `subject_type`, `description`, `updated_at`, `created_at`) values ('default', '[]', null, 'updated', 7999, 'App\\Models\\Admin\\Post', 'updated', '2025-04-11 14:32:52', '2025-04-11 14:32:52')
      Bindings
      • 0: default
      • 1: []
      • 2: 
      • 3: updated
      • 4: 7999
      • 5: App\Models\Admin\Post
      • 6: updated
      • 7: 2025-04-11 14:32:52
      • 8: 2025-04-11 14:32:52
      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
    • single-post-healthpedia.blade.php#37aicare_prod_new910μsselect * from `users` where `users`.`id` = 20 limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new9.96msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8558 and `categories`.`deleted_at` is null
      Bindings
      • 0: 8558
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.42msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 756 and `categories`.`deleted_at` is null
      Bindings
      • 0: 756
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#11aicare_prod_new710μsselect * from `categories` where `categories`.`id` = 4 and `categories`.`deleted_at` is null limit 1
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.12msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 10052 and `categories`.`deleted_at` is null
      Bindings
      • 0: 10052
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.14msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 5248 and `categories`.`deleted_at` is null
      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new10.14msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8115 and `categories`.`deleted_at` is null
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • 0: 18
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • related-article.blade.php#8aicare_prod_new6.08msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 19 and `categories`.`deleted_at` is null
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:122
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:547
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
      • Use SELECT * only if you need all columns from table
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      Backtrace
      • view::layouts.v2.web_layout:551
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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