BMR Kalkuleta

Ƙa’ida

BMR = 10 × nauyi (kg) + 6.25 × tsayi (cm) − 5 × shekaru (shekaru) + 5 ga maza ko − 161 ga mata. Wannan shine lissafin Mifflin-St Jeor.

Misalin aiki

Nauyi 65 kg, tsayi 170 cm, shekaru 30, mace: BMR = 10 × 65 + 6.25 × 170 − 5 × 30 − 161 = 650 + 1,062.5 − 150 − 161 = 1,401.5 kcal/rana. Wannan shine 9,811 kcal a kowane mako da kuma 42,045 kcal a kowace kwana 30. Tare da daidaiton namiji (+5 maimakon −161) shigarwa iri ɗaya suna ba da 1,567.5 kcal/rana. Yi amfani da misalin Sake saitawa da ke sama don sake haifar da wannan sakamakon.

Amfani da iyakoki

BMR kashe kuɗi ne kawai na hutawa — ba ya haɗa da aiki, narkewar abinci, da motsa jiki, don haka ya yi ƙasa da jimillar kuɗin da ake kashewa a kullum. Lissafin Mifflin-St Jeor kimantawa ce ta yawan jama'a: an daidaita shi da matsakaicin rukuni, don haka sakamakon mutum ɗaya ya bambanta da tsarin jiki, rashin lafiya, magunguna, da sauran abubuwan da abubuwan da aka shigar ba su kama ba. Ba gwajin metabolism ba ne kuma ba takardar magani ce ta makamashi ta mutum ba.

Wannan shafin don kimanta ilimin manya ne. Binciken Mifflin-St Jeor na asali ya yi amfani da manya masu lafiya masu shekaru 19–78; ƙarin bayani da yanayin lafiya na mutum ɗaya suna buƙatar kulawa. Wannan ba ƙimar metabolism ba ce ko umarni don cin kalori.

Mifflin et al. (1990): lissafin kashe kuzarin hutu

Sigar tsari: 691baaf4200c · An duba misali: 2026-10-31

FAQ

Menene BMR?

Ƙarfin da jiki ke amfani da shi a lokacin hutun da ya dace don kula da ayyukan yau da kullun. Duk wani aiki a bayan hutu yana ƙara masa, shi ya sa jimillar kuɗin da ake kashewa a kullum ya fi yawa.

Me yasa maza da mata ke samun sakamako daban-daban?

Lissafin Mifflin-St Jeor yana ƙara +5 ga maza kuma yana rage 161 ga mata, yana nuna matsakaicin bambance-bambance a cikin al'ummar da lissafin ya dace da su. Daidaitawa ce ta rukuni, ba ma'aunin kowane mutum ba.

Shin BMR iri ɗaya ne da adadin kuzarin da nake buƙata kowace rana?

A'a. Bukatar yau da kullun ta haɗa da aiki. Ninku BMR ta hanyar ma'aunin aiki — ko amfani da Kalkuleta TDEE — don jimlar kimantawa ta yau da kullun.

Yaya wannan yake daidai?

Kiyasi ne daga lissafin yawan jama'a. Ƙimar mutum ɗaya na iya bambanta sosai; gwajin metabolism ne kawai ke auna yawan lokacin da ake kashewa kai tsaye.

An adana bayanai na?

A'a. Wannan lissafin yana aiki a cikin gida a cikin burauzarka kuma ƙimar da ka shigar ba a aika ta zuwa ga bayanan CalcMintly ba.

Shin shekaru suna da muhimmanci sosai?

Eh, ta hanyar −5 × shekaru: kowace shekara da aka ƙara tana rage kimantawa da 5 kcal/rana a ƙayyadadden nauyi da tsayi.

Kayan aiki masu alaƙa

• TDEE Kalkuleta — BMR an ninka shi da ma'aunin aiki don jimlar kuɗin da ake kashewa kowace rana
• Kalkuleta Mai Jiki — an kiyasta kaso mai kitse a jiki daga BMI, shekaru, da jinsi
• BMI Kalkuleta - ma'aunin nauyin jiki daga tsayi da nauyi