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High efficiency 5v to 3.3V regulator (0.01mA-50mA)


I'm desesperatly searching for the most efficient design to convert 5V to 3.3 V with a range from 0.01mA to 50mA.

The board is a atmega368P-Pu with some arduino arduino modules(sparkfun lis3Ddh accelerometer, and a micro slot both communicating in spi with the mcu)

The objectiv is to supply the system from a 5V power bank converted to 3.3 (because many modules use only 3.3V). Current consumptions are going from 0.01mA (sleep) to 50mA(LORA radio transmision).

First constraint is autonomy so is  power efficiency.

Thank for your help.